Comparing Nutrients in 1 kilogram Oranges with Peel VS Snacks, rice cakes, brown rice, corn

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, rice cakes, brown rice, corn	9%	7%	84%

Macro Nutrients

	Oranges with Peel	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	21.7% 630kcal	133% 3850kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	625% 812g	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	118% 45g	76.3% 29g	38g per day for Men 19-50 years
Protein	23.2% 13g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	402% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	108% 1.4mg	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	47.5% 190μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Calcium	70% 700mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	467% 4.2mg	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	100% 8mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	NA	2209% 50.8mg	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	31.4% 220mg	457% 3200mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	111% 1670mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	202% 22mg	11mg per day for Men 19-50 years
Water	22.2% 823g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, rice cakes, brown rice, corn per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Snacks, rice cakes, brown rice, corn:

• 1 kilogram of Oranges with Peel has 1.3 times more Vitamin B1, 1.6 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• While 1 kg of Snacks, rice cakes, brown rice, corn contains 2.1 times more Vitamin B2, 12.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Oranges with Peel .
• 1 kilogram of Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Snacks, rice cakes, brown rice, corn:

• 1 kilogram of Oranges with Peel has 7.8 times more Calcium and 13.9 times more Water than Snacks, rice cakes, brown rice, corn.
• While 1 kg of Snacks, rice cakes, brown rice, corn contains 7.4 times more Copper, 1.5 times more Iron, 8.1 times more Magnesium, 14.5 times more Phosphorus, 1.4 times more Potassium, 83.5 times more Sodium and 20.2 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• 1 kilogram of Snacks, rice cakes, brown rice, corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.6 times more Fiber than Snacks, rice cakes, brown rice, corn.
• While 1 kg of Snacks, rice cakes, brown rice, corn contains 6.1 times more Energy, 10.7 times more Fat, 3.1 times more Omega 3, 24.8 times more Omega 6, 5.2 times more Carbohydrate and 6.5 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6