Comparing Nutrients in 5 ounces Valencia Oranges VS Unsweetened Rice Milk

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Valencia Oranges	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	10.3% 7.5g	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	9.33% 3.54g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	9.92% 89.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.14% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	4.25% 0.055mg	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	14% 55.3μg	0.71% 2.83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.2% 0.89μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.92% 59.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	5.83% 0.052mg	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	1.6% 0.13mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	17.4% 0.4mg	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	3.44% 24mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	NA	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Unsweetened Rice Milk:

• Raw Valencia Oranges have 3.2 times more Vitamin B1, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 19.5 times more Vitamin B9 and more Vitamin C than Unsweetened Rice Milk.
• While Unsweetened Rice Milk contains 5.3 times more Vitamin A, 3.6 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.

Comparing minerals per 5 ounces for Valencia Oranges vs Unsweetened Rice Milk:

• Raw Valencia Oranges have 6.6 times more Potassium than Unsweetened Rice Milk.
• While Unsweetened Rice Milk contains 3 times more Calcium, 2.2 times more Iron, 12.3 times more Manganese, 3.3 times more Phosphorus, more Sodium and 2.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Unsweetened Rice Milk have similar amounts of Copper, Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 2 times more Omega 3, 1.3 times more Carbohydrate, 8.3 times more Fiber and 3.7 times more Protein than Unsweetened Rice Milk.
• While Unsweetened Rice Milk contains 3.2 times more Fat and 6.9 times more Omega 6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Unsweetened Rice Milk have similar amounts of Energy per 5 oz.
• Both Raw Valencia Oranges as well as Unsweetened Rice Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.