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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain	Oranges with Peel	Recommended Dietary Allowance
Energy	133% 3870kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	275% 4.4g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	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	616% 801g	119% 155g	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	79% 30g	118% 45g	38g per day for Men 19-50 years
Protein	152% 85g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain	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	56% 0.67mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	413% 66mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	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	50% 200μg	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	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

	Snacks, rice cakes, brown rice, multigrain	Oranges with Peel	Recommended Dietary Allowance
Calcium	21% 210mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	474% 4.27mg	63.3% 0.57mg	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	245% 19.6mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	2270% 52.2mg	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	529% 3700mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	86.5% 2940mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	168% 2520mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	230% 25.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.7% 63g	22.2% 823g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Snacks, rice cakes, brown rice, multigrain 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 Snacks, rice cakes, brown rice, multigrain vs Oranges with Peel :

• 1 kilogram of Snacks, rice cakes, brown rice, multigrain has 3.7 times more Vitamin B2, 13.2 times more Vitamin B3, 3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain.
• 1 kilogram of Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin C
• Both Snacks, rice cakes, brown rice, multigrain 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 Snacks, rice cakes, brown rice, multigrain vs Oranges with Peel :

• 1 kilogram of Snacks, rice cakes, brown rice, multigrain has 7.5 times more Copper, 2.5 times more Iron, 9.8 times more Magnesium, 16.8 times more Phosphorus, 1.5 times more Potassium, 126 times more Sodium and 23 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.3 times more Calcium and 13.1 times more Water than Snacks, rice cakes, brown rice, multigrain.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, rice cakes, brown rice, multigrain has 6.1 times more Energy, 11.7 times more Fat, 27.5 times more Omega 3, 22.7 times more Omega 6, 5.2 times more Carbohydrate and 6.5 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.5 times more Fiber than Snacks, rice cakes, brown rice, multigrain.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6