Comparing Nutrients in 5 ounces Valencia Oranges VS Snacks, rice cakes, brown rice, corn

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Snacks, rice cakes, brown rice, corn	9%	7%	84%

Macro Nutrients

	Valencia Oranges	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	88.5% 115g	130g per day for Men 19-50 years
Sugars	NA	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	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	11% 4.1g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	57% 9.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	15.3% 0.2mg	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	6.73% 27μg	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	76.4% 68.7mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	66% 0.6mg	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	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	313% 7.2mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	15.8% 237mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	28.6% 3.15mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Snacks, rice cakes, brown rice, corn per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Snacks, rice cakes, brown rice, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Snacks, rice cakes, brown rice, corn:

• 5 ounces of Valencia Oranges have 2.1 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• While 5 oz of Snacks, rice cakes, brown rice, corn contain 2.6 times more Vitamin B2, 23.5 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, rice cakes, brown rice, corn provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Snacks, rice cakes, brown rice, corn:

• 5 ounces of Valencia Oranges have 4.4 times more Calcium and 14.6 times more Water than Snacks, rice cakes, brown rice, corn.
• While 5 oz of Snacks, rice cakes, brown rice, corn contain 11.4 times more Copper, 13 times more Iron, 11.4 times more Magnesium, 220.9 times more Manganese, 18.8 times more Phosphorus, 1.5 times more Potassium, more Sodium and 37 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Snacks, rice cakes, brown rice, corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, rice cakes, brown rice, corn contain 7.9 times more Energy, 10.7 times more Fat, 3.1 times more Omega 3, 24.8 times more Omega 6, 6.8 times more Carbohydrate and 8.1 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Snacks, rice cakes, brown rice, corn offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein