Comparing Nutrients in 14 ounces Snacks, rice cakes, brown rice, sesame seed VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, sesame seed	8%	9%	83%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, rice cakes, brown rice, sesame seed	Navel Oranges	Recommended Dietary Allowance
Energy	53.6% 1556kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 323g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	23% 8.73g	38g per day for Men 19-50 years
Protein	54% 30g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, sesame seed	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	179% 28.6mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	24% 0.31mg	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	18% 71.4μg	33.7% 135μg	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	13.2% 12mg	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, sesame seed	Navel Oranges	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	78.4% 6.27mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	742% 17mg	5% 0.12mg	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	213% 1488mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	174% 96μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	60% 901mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, rice cakes, brown rice, sesame seed vs Navel Oranges:

• Snacks, rice cakes, brown rice, sesame seed have 1.7 times more Vitamin B2, 17 times more Vitamin B3, 5.6 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B9 and 19.7 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed.
• Both Snacks, rice cakes, brown rice, sesame seed as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, rice cakes, brown rice, sesame seed vs Navel Oranges:

• Snacks, rice cakes, brown rice, sesame seed have 10 times more Copper, 12.2 times more Iron, 12.4 times more Magnesium, 148.2 times more Manganese, 16.3 times more Phosphorus, 1.7 times more Potassium, more Selenium, 227 times more Sodium and 37.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.6 times more Calcium and 14.6 times more Water than Snacks, rice cakes, brown rice, sesame seed.

Comparison of macro-nutrients per 14 ounces:

• Snacks, rice cakes, brown rice, sesame seed have 8 times more Energy, 25.3 times more Fat, 31.8 times more Saturated Fat, 4.4 times more Omega 3, 48.3 times more Omega 6, 6.5 times more Carbohydrate, 2.5 times more Fiber and 8.4 times more Protein than Raw Navel Oranges.
• Both Snacks, rice cakes, brown rice, sesame seed as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.