Comparing Nutrients in 5 ounces Snacks, rice cakes, brown rice, buckwheat, unsalted VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Fresh Orange juice	Recommended Dietary Allowance
Energy	18.6% 539kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 114g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	NA	0.75% 0.28g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.7% 11.5mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.64mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.36% 0.057mg	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	7.44% 29.8μg	10.6% 42.5μg	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	0% 0mg	78.7% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, rice cakes, brown rice, buckwheat, unsalted	Fresh Orange juice	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	6.93% 0.062mg	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	20% 1.6mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	381% 8.76mg	0.86% 0.02mg	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	77% 539mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.2μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.54mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, rice cakes, brown rice, buckwheat, unsalted VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, rice cakes, brown rice, buckwheat, unsalted versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted vs Fresh Orange juice:

• 5 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted have 3.4 times more Vitamin B2, 20.2 times more Vitamin B3, 6.1 times more Vitamin B5 and 3.3 times more Vitamin B6 than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• 5 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin C
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted as well as Raw Orange juice have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, rice cakes, brown rice, buckwheat, unsalted vs Fresh Orange juice:

• 5 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted have 8.6 times more Copper, 5.7 times more Iron, 13.7 times more Magnesium, 441.4 times more Manganese, 22.4 times more Phosphorus, 1.5 times more Potassium, 164 times more Selenium and 50 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 15 times more Water than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Snacks, rice cakes, brown rice, buckwheat, unsalted as well as Raw Orange juice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, rice cakes, brown rice, buckwheat, unsalted have 8.4 times more Energy, 17.5 times more Fat, 26.7 times more Saturated Fat, 6.4 times more Omega 3, 36.2 times more Omega 6, 7.7 times more Carbohydrate and 12.9 times more Protein than Fresh Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein