Comparing Nutrients in 1 kilogram Rice crackers VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Rice crackers	Oranges with Peel	Recommended Dietary Allowance
Energy	143% 4160kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	636% 826g	119% 155g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	118% 45g	38g per day for Men 19-50 years
Protein	179% 100g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	363% 4.36mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	346% 55.4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	324% 16mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	426% 5.54mg	71.5% 0.93mg	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	55% 220μg	75% 300μg	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	0% 0mg	789% 710mg	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	84% 12.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Oranges with Peel	Recommended Dietary Allowance
Calcium	0% 0mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	334% 3mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	371% 1560mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1770% 40.7mg	NA	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	517% 3620mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	71.5% 2430mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	464% 255μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Rice crackers versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rice crackers vs Oranges with Peel :

• 1 kilogram of Rice crackers has 4.4 times more Vitamin B1, 2 times more Vitamin B2, 11.1 times more Vitamin B3, 4.9 times more Vitamin B5 and 6 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.4 times more Vitamin B9 and more Vitamin C than Rice crackers.
• 1 kilogram of Rice crackers have insufficient amounts of Vitamin C
• Both Rice crackers as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Rice crackers vs Oranges with Peel :

• 1 kilogram of Rice crackers has 5.3 times more Copper, 11.1 times more Magnesium, 16.5 times more Phosphorus, 1.2 times more Potassium, 36.4 times more Selenium, 116.5 times more Sodium and 20 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Calcium, more Iron and 748.2 times more Water than Rice crackers.
• 1 kilogram of Rice crackers lack sufficient amounts of Calcium and Iron
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice crackers has 6.6 times more Energy, 16.7 times more Fat, 3.7 times more Omega 3, 36 times more Omega 6, 5.3 times more Carbohydrate and 7.7 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Fiber than Rice crackers.
• 1 kilogram of Rice crackers provide inadequate amounts of Fiber
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6