Comparing Nutrients in 5 ounces Navel Oranges VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Navel Oranges	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	13.7% 17.8g	88.4% 115g	130g per day for Men 19-50 years
Sugars	16.6% 12g	1.72% 1.25g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	12% 48μg	7.44% 29.8μg	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	93% 83.8mg	0% 0mg	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	1.4% 0.21mg	11.7% 1.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	6.1% 61mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	70% 0.63mg	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	2.3% 0.18mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	44.2% 186mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	NA	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	4.66% 32.6mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	63.4% 35μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	6.7% 101mg	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	3.3% 122g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Rice cake, cracker (include hain mini rice cakes) per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Rice cake, cracker (include hain mini rice cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Rice cake, cracker (include hain mini rice cakes):

• 5 ounces of Navel Oranges have 1.6 times more Vitamin B9 and more Vitamin C than Rice cake, cracker (include hain mini rice cakes).
• While 5 oz of Rice cake, cracker (include hain mini rice cakes) contain 3.1 times more Vitamin B2, 18.4 times more Vitamin B3, 1.9 times more Vitamin B6 and 8.3 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Rice cake, cracker (include hain mini rice cakes) provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 5 ounces of Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Rice cake, cracker (include hain mini rice cakes):

• 5 ounces of Navel Oranges have 3.9 times more Calcium and 14.8 times more Water than Rice cake, cracker (include hain mini rice cakes).
• While 5 oz of Rice cake, cracker (include hain mini rice cakes) contain 11.4 times more Copper, 11.5 times more Iron, 11.9 times more Magnesium, 15.7 times more Phosphorus, 2.6 times more Potassium, more Selenium, 71 times more Sodium and 37.5 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc
• 5 ounces of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 9.7 times more Sugars than Rice cake, cracker (include hain mini rice cakes).
• While 5 oz of Rice cake, cracker (include hain mini rice cakes) contain 8 times more Energy, 28.7 times more Fat, 51.5 times more Saturated Fat, 64.8 times more Omega 6, 6.5 times more Carbohydrate, 1.9 times more Fiber and 7.8 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3 in five ounces.