Comparing Nutrients in 1 kilogram Fresh Orange juice VS Snacks, rice cakes, brown rice, multigrain

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%

Macro Nutrients

	Fresh Orange juice	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Energy	15.5% 450kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	275% 4.4g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	616% 801g	130g per day for Men 19-50 years
Sugars	116% 84g	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	29.2% 21g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	79% 30g	38g per day for Men 19-50 years
Protein	12.5% 7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	413% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	105% 1.37mg	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	75% 300μg	50% 200μg	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	556% 500mg	0% 0mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Calcium	11% 110mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	474% 4.27mg	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	25% 2mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	2270% 52.2mg	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	24.3% 170mg	529% 3700mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	230% 25.3mg	11mg per day for Men 19-50 years
Water	24% 883g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Snacks, rice cakes, brown rice, multigrain per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Snacks, rice cakes, brown rice, multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Snacks, rice cakes, brown rice, multigrain:

• 1 kilogram of Fresh Orange juice has 1.3 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain contains 6.1 times more Vitamin B2, 16.5 times more Vitamin B3, 5.3 times more Vitamin B5 and 3.4 times more Vitamin B6 than Raw Orange juice.
• 1 kilogram of Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Snacks, rice cakes, brown rice, multigrain:

• 1 kilogram of Fresh Orange juice has 14 times more Water than Snacks, rice cakes, brown rice, multigrain.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain contains 1.9 times more Calcium, 9.7 times more Copper, 9.8 times more Iron, 12.5 times more Magnesium, 372.9 times more Manganese, 21.8 times more Phosphorus, 1.5 times more Potassium, 252 times more Sodium and 50.6 times more Zinc than Raw Orange juice.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, rice cakes, brown rice, multigrain contains 8.6 times more Energy, 17.5 times more Fat, 40 times more Omega 3, 34.5 times more Omega 6, 7.7 times more Carbohydrate, 15 times more Fiber and 12.1 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein