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

Macros Ratio

	Protein	Fat	Carbs
Snacks, rice cakes, brown rice, multigrain, unsalted	9%	8%	83%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Snacks, rice cakes, brown rice, multigrain, unsalted	Navel Oranges	Recommended Dietary Allowance
Energy	19% 549kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	8.34% 1.4g	0.19% 0.033g	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	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	16.6% 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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	NA	8.2% 3.1g	38g per day for Men 19-50 years
Protein	21.5% 12g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, rice cakes, brown rice, multigrain, unsalted	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	8.6% 0.11mg	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	7.1% 28.3μg	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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

	Snacks, rice cakes, brown rice, multigrain, unsalted	Navel Oranges	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	6.14% 0.055mg	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	34.7% 2.78mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	1.8% 0.041mg	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	75% 524mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	0% 0μg	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	32.6% 3.6mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	3.3% 122g	3700g per day for Men 19-50 years

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

• Snacks, rice cakes, brown rice, multigrain, unsalted have 3.6 times more Vitamin B2, 15.5 times more Vitamin B3, 3.8 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.7 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain, unsalted.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted and Raw Navel Oranges have similar amounts of Vitamin B1 per 5 oz.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 5 oz.

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

• Snacks, rice cakes, brown rice, multigrain, unsalted have 10.9 times more Copper, 15.1 times more Iron, 12.5 times more Magnesium, 180 times more Manganese, 16.1 times more Phosphorus, 1.8 times more Potassium, more Selenium and 31.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Calcium and 13.6 times more Water than Snacks, rice cakes, brown rice, multigrain, unsalted.

Comparison of macro-nutrients per 5 ounces:

• Snacks, rice cakes, brown rice, multigrain, unsalted have 7.9 times more Energy, 23.3 times more Fat, 32.9 times more Saturated Fat, 48.9 times more Omega 3, 43.5 times more Omega 6, 6.4 times more Carbohydrate and 9.3 times more Protein than Raw Navel Oranges.
• Both Snacks, rice cakes, brown rice, multigrain, unsalted as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.