Comparing Nutrients in 14 ounces Snacks, brown rice chips VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Snacks, brown rice chips	9%	7%	84%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, brown rice chips	Oranges with Peel	Recommended Dietary Allowance
Energy	52.6% 1524kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	7.96% 2.55g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.85g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 323g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	% 2.3g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	47% 18g	38g per day for Men 19-50 years
Protein	58% 32.5g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Snacks, brown rice chips	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	173% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, brown rice chips	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	196% 1.77mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	74% 5.9mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	644% 15mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	204% 1429mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	86.3% 1294mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.62% 23g	8.83% 327g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, brown rice chips vs Oranges with Peel :

• Snacks, brown rice chips have 3.3 times more Vitamin B2, 15.6 times more Vitamin B3, 3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B9 and more Vitamin C than Snacks, brown rice chips.
• Both Snacks, brown rice chips as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, brown rice chips vs Oranges with Peel :

• Snacks, brown rice chips have 7.8 times more Copper, 1.9 times more Iron, 9.4 times more Magnesium, 16.4 times more Phosphorus, 1.5 times more Potassium, 35.1 times more Selenium, 163 times more Sodium and 27.3 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 6.4 times more Calcium and 14.2 times more Water than Snacks, brown rice chips.

Comparison of macro-nutrients per 14 ounces:

• Snacks, brown rice chips have 6.1 times more Energy, 9.3 times more Fat, 18.3 times more Saturated Fat, 22 times more Omega 6, 5.3 times more Carbohydrate and 6.3 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.6 times more Omega 3 than Snacks, brown rice chips.
• Both Snacks, brown rice chips and Raw Oranges with Peel have similar amounts of Fiber per 14 oz.
• Both Snacks, brown rice chips as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.