Comparing Nutrients in 5 ounces Florida Oranges VS Snacks, rice cakes, brown rice, rye

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Snacks, rice cakes, brown rice, rye	8%	9%	83%

Macro Nutrients

	Florida Oranges	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	19% 547kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	87% 113g	130g per day for Men 19-50 years
Sugars	18% 13g	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	8.95% 3.4g	15% 5.67g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	62.4% 9.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	31.5% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	16.4% 0.21mg	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	6.02% 24μg	1.77% 7.1μg	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	71% 63.8mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Snacks, rice cakes, brown rice, rye	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	61.4% 0.55mg	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	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	183% 4.2mg	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	2.43% 17mg	77% 539mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.4% 156mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.26% 9.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Snacks, rice cakes, brown rice, rye per 5 oz

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

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

• 5 ounces of Florida Oranges have 3.4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, rye.
• While 5 oz of Snacks, rice cakes, brown rice, rye contain 2.3 times more Vitamin B2, 17.6 times more Vitamin B3, 4.4 times more Vitamin B5 and 2.9 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Snacks, rice cakes, brown rice, rye provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Snacks, rice cakes, brown rice, rye have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Snacks, rice cakes, brown rice, rye:

• 5 ounces of Florida Oranges have 2 times more Calcium and 12.8 times more Water than Snacks, rice cakes, brown rice, rye.
• While 5 oz of Snacks, rice cakes, brown rice, rye contain 10 times more Copper, 20 times more Iron, 14.4 times more Magnesium, 124 times more Manganese, 31.7 times more Phosphorus, 1.8 times more Potassium, more Sodium and 37.5 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, rice cakes, brown rice, rye contain 8.4 times more Energy, 18.1 times more Fat, 5.5 times more Omega 3, 48.1 times more Omega 6, 6.9 times more Carbohydrate, 1.7 times more Fiber and 11.6 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein