Comparing Nutrients in 1 kilogram Oranges VS Snacks, rice cakes, brown rice, sesame seed, unsalted

Macros Ratio

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

Macro Nutrients

	Oranges	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	16.2% 470kcal	135% 3920kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	39% 38g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	65.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	627% 815g	130g per day for Men 19-50 years
Sugars	129% 94g	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	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	NA	38g per day for Men 19-50 years
Protein	16.8% 9.4g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Oranges	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	450% 72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	119% 1.55mg	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	45% 180μg	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	591% 532mg	33.3% 30mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	40% 400mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	433% 3.9mg	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	12.5% 1mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	1869% 43mg	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	20% 140mg	536% 3750mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	438% 241μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	273% 30mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Snacks, rice cakes, brown rice, sesame seed, unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges versus 1 kg of Snacks, rice cakes, brown rice, sesame seed, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 1 kilogram of Oranges has 1.8 times more Vitamin B1, 1.7 times more Vitamin B9 and 17.7 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, sesame seed, unsalted contains 2.1 times more Vitamin B2, 25.5 times more Vitamin B3, 5.8 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Oranges.
• 1 kilogram of Oranges have insufficient amounts of Vitamin B3
• Both Raw Oranges as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 1 kilogram of Oranges has 3.3 times more Calcium and 14.7 times more Water than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, sesame seed, unsalted contains 8.7 times more Copper, 15.8 times more Iron, 13.6 times more Magnesium, 172 times more Manganese, 26.8 times more Phosphorus, 1.6 times more Potassium, 48.2 times more Selenium and 42.9 times more Zinc than Raw Oranges.
• 1 kilogram of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, rice cakes, brown rice, sesame seed, unsalted contains 8.3 times more Energy, 31.7 times more Fat, 5.7 times more Omega 3, 61.7 times more Omega 6, 6.9 times more Carbohydrate and 8.1 times more Protein than Raw Oranges.
• 1 kilogram of Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein