Comparing Nutrients in 1 pound Navel Oranges VS Snacks, rice cakes, brown rice, sesame seed, unsalted

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, rice cakes, brown rice, sesame seed, unsalted	8%	9%	83%

Macro Nutrients

	Navel Oranges	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	7.66% 222kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	17.8% 17.2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	7.65% 2.45g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	29.6% 5.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	284% 370g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	NA	38g per day for Men 19-50 years
Protein	7.37% 4.13g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	204% 32.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	54% 0.7mg	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	38.6% 154μg	20.4% 81.6μg	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	298% 268mg	15% 13.6mg	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	4.54% 0.68mg	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

	Navel Oranges	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	19.5% 195mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	197% 1.77mg	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	7.37% 0.59mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	848% 19.5mg	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	15% 104mg	243% 1701mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	199% 109μg	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	3.3% 0.36mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.72% 26.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, rice cakes, brown rice, sesame seed, unsalted per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 1 pound of Navel Oranges has 1.4 times more Vitamin B1, 1.9 times more Vitamin B9 and 19.7 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, sesame seed, unsalted contains 1.7 times more Vitamin B2, 17 times more Vitamin B3, 5.6 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 1 pound of Navel Oranges has 3.6 times more Calcium and 14.6 times more Water than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, sesame seed, unsalted contains 10 times more Copper, 12.2 times more Iron, 12.4 times more Magnesium, 148.2 times more Manganese, 16.3 times more Phosphorus, 1.7 times more Potassium, more Selenium and 37.5 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 pound of Snacks, rice cakes, brown rice, sesame seed, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Snacks, rice cakes, brown rice, sesame seed, unsalted contains 8 times more Energy, 25.3 times more Fat, 4.4 times more Omega 3, 48.3 times more Omega 6, 6.5 times more Carbohydrate and 8.4 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein