Comparing Nutrients in 1 pound Rice cake, cracker (include hain mini rice cakes) VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Rice cake, cracker (include hain mini rice cakes)	Navel Oranges	Recommended Dietary Allowance
Energy	61.3% 1778kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	39.8% 6.76g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	283% 368g	43.8% 57g	130g per day for Men 19-50 years
Sugars	5.5% 4g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	50% 19g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Rice cake, cracker (include hain mini rice cakes)	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	221% 35.4mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	27.6% 0.36mg	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	24% 95μg	38.6% 154μg	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	298% 268mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.5% 5.62mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice cake, cracker (include hain mini rice cakes)	Navel Oranges	Recommended Dietary Allowance
Calcium	5% 50mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	19.7% 0.18mg	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	84.5% 6.76mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	5.7% 0.13mg	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	233% 1633mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	57% 1941mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	203% 112μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rice cake, cracker (include hain mini rice cakes) vs Navel Oranges:

• Rice cake, cracker (include hain mini rice cakes) have 3.1 times more Vitamin B2, 18.4 times more Vitamin B3, 1.9 times more Vitamin B6, 8.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.6 times more Vitamin B9 and more Vitamin C than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) and Raw Navel Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Rice cake, cracker (include hain mini rice cakes) as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rice cake, cracker (include hain mini rice cakes) vs Navel Oranges:

• Rice cake, cracker (include hain mini rice cakes) have 11.4 times more Copper, 11.5 times more Iron, 11.9 times more Magnesium, 15.7 times more Phosphorus, 2.6 times more Potassium, more Selenium, 71 times more Sodium and 37.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.9 times more Calcium and 14.8 times more Water than Rice cake, cracker (include hain mini rice cakes).

Comparison of macro-nutrients per 1 pound:

• Rice cake, cracker (include hain mini rice cakes) have 8 times more Energy, 28.7 times more Fat, 51.5 times more Saturated Fat, 64.8 times more Omega 6, 6.5 times more Carbohydrate, 1.9 times more Fiber and 7.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 9.7 times more Sugars than Rice cake, cracker (include hain mini rice cakes).
• Both Rice cake, cracker (include hain mini rice cakes) as well as Raw Navel Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.