Comparing Nutrients in 1 kilogram Valencia Oranges VS Snacks, rice cakes, brown rice, multigrain

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%

Macro Nutrients

	Valencia Oranges	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Energy	17% 490kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	275% 4.4g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	616% 801g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	79% 30g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	413% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Calcium	40% 400mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	52.6% 1790mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	230% 25.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	1.7% 63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Snacks, rice cakes, brown rice, multigrain:

• Raw Valencia Oranges have more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain.
• While Snacks, rice cakes, brown rice, multigrain contain 4.6 times more Vitamin B2, 24.1 times more Vitamin B3, 4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Snacks, rice cakes, brown rice, multigrain:

• Raw Valencia Oranges have 1.9 times more Calcium and 13.7 times more Water than Snacks, rice cakes, brown rice, multigrain.
• While Snacks, rice cakes, brown rice, multigrain contain 11.5 times more Copper, 21.8 times more Iron, 13.7 times more Magnesium, 227 times more Manganese, 21.8 times more Phosphorus, 1.6 times more Potassium, more Sodium and 42.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, rice cakes, brown rice, multigrain contain 7.9 times more Energy, 11.7 times more Fat, 16 times more Saturated Fat, 27.5 times more Omega 3, 22.7 times more Omega 6, 6.7 times more Carbohydrate and 8.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Snacks, rice cakes, brown rice, multigrain have similar amounts of Fiber per 1 kg.
• Both Raw Valencia Oranges as well as Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.