Comparing Nutrients in 5 ounces Oranges with Peel VS Cereals ready-to-eat, RALSTON CRISP RICE

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Oranges with Peel	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	2.44% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	23.7% 17g	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	1.2% 0.86g	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	% 0.94g	g per day for Men 19-50 years
Sucrose	NA	% 14.6g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	179% 1610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	140% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	211% 2.75mg	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	10.6% 42.5μg	215% 859μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	322% 7.73μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	102% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	71.6% 429IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	23.5% 0.21mg	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	14% 1.13mg	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	NA	67.8% 1.56mg	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	4.45% 31mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	51.5% 773mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	16.8% 1.84mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.14% 5.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cereals ready-to-eat, RALSTON CRISP RICE per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Cereals ready-to-eat, RALSTON CRISP RICE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 5 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 87.4 times more Vitamin A, 20.5 times more Vitamin B1, 25.8 times more Vitamin B2, 57.9 times more Vitamin B3, 20.8 times more Vitamin B6, 20.2 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cereals ready-to-eat, RALSTON CRISP RICE provide similar amounts of Vitamin B5 and Vitamin C per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12

Comparing minerals per 5 ounces for Oranges with Peel vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 5 ounces of Oranges with Peel have 14 times more Calcium, 1.8 times more Potassium and 22.7 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 5 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 2.6 times more Copper, 40.9 times more Iron, 1.6 times more Magnesium, 4.5 times more Phosphorus, 25.7 times more Selenium, 272.5 times more Sodium and 11.8 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 6.4 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 5 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 6.1 times more Energy, 5.6 times more Carbohydrate and 5.1 times more Protein than Raw Oranges with Peel .
• 5 ounces of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Omega 6 in five ounces.