Comparing Nutrients in 5 ounces Oranges with Peel VS Snacks, rice cakes, brown rice, multigrain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%

Macro Nutrients

	Oranges with Peel	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	8.34% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	87.3% 114g	130g per day for Men 19-50 years
Sugars	NA	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	16.8% 6.38g	NA	38g per day for Men 19-50 years
Protein	3.3% 1.84g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	15% 0.19mg	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	7.1% 28.3μg	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snacks, rice cakes, brown rice, multigrain, unsalted	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	67.3% 0.61mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	NA	322% 7.4mg	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	75% 524mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.24% 8.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, rice cakes, brown rice, multigrain, unsalted per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 5 ounces of Oranges with Peel have 1.5 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 3.7 times more Vitamin B2, 13.2 times more Vitamin B3, 3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Oranges with Peel .
• 5 ounces of Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Snacks, rice cakes, brown rice, multigrain, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Snacks, rice cakes, brown rice, multigrain, unsalted:

• 5 ounces of Oranges with Peel have 3.3 times more Calcium and 13.1 times more Water than Snacks, rice cakes, brown rice, multigrain, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 7.5 times more Copper, 2.5 times more Iron, 9.8 times more Magnesium, 16.8 times more Phosphorus, 1.5 times more Potassium, 28.6 times more Selenium and 23 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, rice cakes, brown rice, multigrain, unsalted contain 6.1 times more Energy, 11.7 times more Fat, 27.5 times more Omega 3, 22.7 times more Omega 6, 5.2 times more Carbohydrate and 6.5 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6