Comparing Nutrients in 1 pound Fresh Orange juice VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Fresh Orange juice	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	7.04% 204kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	9.07% 2.9g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	28% 4.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	279% 363g	130g per day for Men 19-50 years
Sugars	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	NA	38g per day for Men 19-50 years
Protein	5.67% 3.18g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	230% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	105% 5.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	45.4% 0.59mg	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	34% 136μg	24% 95μg	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	252% 227mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	5% 50mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	192% 1.72mg	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% 0.91mg	64.6% 5.17mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	1219% 28mg	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	11% 77mg	246% 1724mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	11% 401g	0.72% 26.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Snacks, rice cakes, brown rice, buckwheat, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice versus 1 lb of Snacks, rice cakes, brown rice, buckwheat, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• 1 pound of Fresh Orange juice has 1.6 times more Vitamin B1, 1.4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 3.4 times more Vitamin B2, 20.2 times more Vitamin B3, 6.1 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Orange juice.
• 1 pound of Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• 1 pound of Fresh Orange juice has 15 times more Water than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 8.6 times more Copper, 5.7 times more Iron, 13.7 times more Magnesium, 441.4 times more Manganese, 22.4 times more Phosphorus, 1.5 times more Potassium, 164 times more Selenium and 50 times more Zinc than Raw Orange juice.
• 1 pound of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Raw Orange juice as well as Snacks, rice cakes, brown rice, buckwheat, unsalted lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 8.4 times more Energy, 17.5 times more Fat, 26.7 times more Saturated Fat, 6.4 times more Omega 3, 36.2 times more Omega 6, 7.7 times more Carbohydrate and 12.9 times more Protein than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein