Comparing Nutrients in 5 ounces Navel Oranges VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Navel Oranges	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	37.4% 36.3g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	16.8% 5.37g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	85.8% 14.6g	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	56.3% 73g	130g per day for Men 19-50 years
Sugars	16.6% 12g	5.87% 4.25g	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	49.2% 18.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	44% 24.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, oriental mix, rice-based	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	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	7.85% 0.1mg	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	13.5% 54μg	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	0.47% 0.43mg	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	53% 7.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	21% 0.19mg	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	43.2% 3.46mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	40% 167mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	78.5% 1.8mg	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	53% 371mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	39% 585mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.098% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, oriental mix, rice-based per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Snacks, oriental mix, rice-based to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Snacks, oriental mix, rice-based:

• 5 ounces of Navel Oranges have 197 times more Vitamin C than Snacks, oriental mix, rice-based.
• While 5 oz of Snacks, oriental mix, rice-based contain 4.6 times more Vitamin B1, 2.8 times more Vitamin B2, 7.2 times more Vitamin B3, 1.8 times more Vitamin B5, 37.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Snacks, oriental mix, rice-based provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Snacks, oriental mix, rice-based:

• 5 ounces of Navel Oranges have 33.7 times more Water than Snacks, oriental mix, rice-based.
• While 5 oz of Snacks, oriental mix, rice-based contain 1.3 times more Calcium, 3.4 times more Copper, 18.8 times more Iron, 10.7 times more Magnesium, 43.9 times more Manganese, 11.4 times more Phosphorus, 2 times more Potassium, more Selenium, 413 times more Sodium and 33.3 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2.8 times more Sugars than Snacks, oriental mix, rice-based.
• While 5 oz of Snacks, oriental mix, rice-based contain 10.3 times more Energy, 170.5 times more Fat, 222.6 times more Saturated Fat, 35.2 times more Omega 3, 447.2 times more Omega 6, 4.1 times more Carbohydrate, 6 times more Fiber and 19 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein