Comparing Nutrients in 5 ounces Navel Oranges VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Rice crackers	10%	11%	79%

Macro Nutrients

	Navel Oranges	Rice crackers	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	13% 2.24g	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	90% 117g	130g per day for Men 19-50 years
Sugars	16.6% 12g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Rice crackers	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	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	49% 7.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	60.4% 0.79mg	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	7.8% 31μg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Rice crackers	Recommended Dietary Allowance
Calcium	6.1% 61mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	47.4% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	52.6% 221mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	251% 5.77mg	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	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	65.7% 36μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.004% 0.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Rice crackers per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Rice crackers:

• 5 ounces of Navel Oranges have 1.5 times more Vitamin B9 and more Vitamin C than Rice crackers.
• While 5 oz of Rice crackers contain 6.4 times more Vitamin B1, 2 times more Vitamin B2, 13 times more Vitamin B3, 6.2 times more Vitamin B5, 7 times more Vitamin B6 and 8.4 times more Vitamin E than Raw Navel Oranges.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 5 ounces of Rice crackers have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Rice crackers 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 crackers:

• 5 ounces of Navel Oranges have more Calcium and 781.5 times more Water than Rice crackers.
• While 5 oz of Rice crackers contain 7.7 times more Copper, 14.2 times more Magnesium, 140.4 times more Manganese, 15.7 times more Phosphorus, 1.5 times more Potassium, more Selenium, 233 times more Sodium and 27.5 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Manganese, Selenium and Zinc
• 5 ounces of Rice crackers lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Rice crackers lack sufficient amounts of Iron in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have more Sugars and more Fiber than Rice crackers.
• While 5 oz of Rice crackers contain 8.5 times more Energy, 33.3 times more Fat, 6.6 times more Omega 3, 68.8 times more Omega 6, 6.6 times more Carbohydrate and 11 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 5 ounces of Rice crackers provide inadequate amounts of Fiber