Comparing Nutrients in 300 calories Rice crackers VS Florida Oranges

Weight per 300 calories

• Rice crackers: 72g
• Florida Oranges: 652g

Rice crackers have 9 times more energy per 100g than Florida Oranges. It has very high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Rice crackers or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Rice crackers	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	58% 75.3g	130g per day for Men 19-50 years
Sugars	0% 0g	82.2% 59.6g	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	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	41% 15.7g	38g per day for Men 19-50 years
Protein	13% 7.2g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	25.6% 0.33mg	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	3.97% 16μg	27.7% 111μg	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	326% 293mg	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	6.06% 0.91mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.26% 1.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Florida Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	28.3% 0.25mg	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	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	26.8% 113mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	6.8% 0.16mg	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	37.3% 261mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	33.4% 18.4μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	0.002% 0.079g	15.4% 568g	3700g per day for Men 19-50 years

Rice Crackers VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rice crackers or Florida Oranges?

Lets compare vitamin content per 300 calories of Rice crackers vs Florida Oranges:

• 300 calories of Rice crackers have 1.5 times more Vitamin B3 and 1.2 times more Vitamin B6 than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain more Vitamin A, 2.1 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin B5, 7 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin E than Rice crackers.
• 300 calories of Rice crackers have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Rice crackers as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Rice crackers vs Florida Oranges:

• 300 calories of Rice crackers have 1.7 times more Magnesium, 18.8 times more Manganese, 3.3 times more Phosphorus, 5.6 times more Selenium, more Sodium and 3 times more Zinc than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain more Calcium, more Iron, 6.3 times more Potassium and 7164.1 times more Water than Rice crackers.
• Both Rice crackers and Florida Oranges contain similar levels of Copper per 300 calories.
• 300 calories of Rice crackers lack sufficient amounts of Calcium, Iron and Potassium
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rice crackers have 5.6 times more Omega 6 and 1.6 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.3 times more Carbohydrate, more Sugars and more Fiber than Rice crackers.
• Both Rice crackers and Florida Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Rice crackers provide inadequate amounts of Fiber
• 300 calories of Florida Oranges provide inadequate amounts of Omega 6
• Both Rice crackers as well as Raw Florida Oranges provide inadequate amounts of Omega 3 in 300 calories.