Comparing Nutrients in 500 calories Snacks, brown rice chips VS Oranges

Weight per 500 calories

• Snacks, brown rice chips: 130g
• Oranges: 1064g

Snacks, brown rice chips have 8.2 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Snacks, brown rice chips or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Snacks, brown rice chips	9%	7%	84%
Oranges	7%	2%	91%

Macro Nutrients

	Snacks, brown rice chips	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.65g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	7.43% 1.26g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	96% 125g	130g per day for Men 19-50 years
Sugars	1.08% 0.78g	137% 99g	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	% 0.76g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	67% 25.5g	38g per day for Men 19-50 years
Protein	19% 10.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Snacks, brown rice chips	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	49% 0.64mg	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	6.84% 27.3μg	79.8% 319μg	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	629% 566mg	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	56.8% 8.5mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.05% 8.46μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, brown rice chips	Oranges	Recommended Dietary Allowance
Calcium	1.43% 14.3mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	53% 0.48mg	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	24.3% 1.94mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	211% 4.86mg	11.6% 0.27mg	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	67% 469mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	58.2% 32μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	28.3% 424mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.2% 7.55g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, brown rice chips vs Oranges:

• Snacks, brown rice chips have 3.4 times more Vitamin B3, 4.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 11.7 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 11.7 times more Vitamin B9 and more Vitamin C than Snacks, brown rice chips.
• Both Snacks, brown rice chips as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, brown rice chips vs Oranges:

• Snacks, brown rice chips have 1.2 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 18.3 times more Manganese, 3.1 times more Phosphorus, 6 times more Selenium, more Sodium and 5.2 times more Zinc than Raw Oranges.
• While Raw Oranges contain 29.7 times more Calcium, 5.1 times more Potassium and 122.2 times more Water than Snacks, brown rice chips.

Comparison of macro-nutrients per 500 calories:

• Snacks, brown rice chips have 6.6 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 127.3 times more Sugars and 4.7 times more Fiber than Snacks, brown rice chips.
• Both Snacks, brown rice chips and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Snacks, brown rice chips as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.