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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%

Macro Nutrients

	Florida Oranges	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Energy	16% 460kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	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	1.82% 0.31g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	616% 801g	130g per day for Men 19-50 years
Sugars	126% 91g	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	12.5% 7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Snacks, rice cakes, brown rice, multigrain, 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	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	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

	Florida Oranges	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Calcium	43% 430mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	10.4% 0.24mg	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	17% 120mg	529% 3700mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	364% 200μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	230% 25.3mg	11mg per day for Men 19-50 years
Water	23.6% 871g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Snacks, rice cakes, brown rice, multigrain, unsalted per 1 kg

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

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

• 1 kilogram of Florida Oranges has 1.5 times more Vitamin B1 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain, unsalted contains 4.6 times more Vitamin B2, 16.5 times more Vitamin B3, 4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Snacks, rice cakes, brown rice, multigrain, unsalted provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Florida Oranges has 2 times more Calcium and 13.8 times more Water than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain, unsalted contains 10.9 times more Copper, 21.8 times more Iron, 13.7 times more Magnesium, 217.5 times more Manganese, 30.8 times more Phosphorus, 1.7 times more Potassium, 40 times more Selenium and 31.6 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, rice cakes, brown rice, multigrain, unsalted contains 8.4 times more Energy, 16.7 times more Fat, 40 times more Omega 3, 32.3 times more Omega 6, 6.9 times more Carbohydrate and 12.1 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein