Comparing Nutrients in 7 ounces Florida Oranges VS Rice cake, cracker (include hain mini rice cakes)

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Rice cake, cracker (include hain mini rice cakes)	7%	10%	83%

Macro Nutrients

	Florida Oranges	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Energy	3.15% 91kcal	27% 778kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	5.43% 1.74g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	124% 161g	130g per day for Men 19-50 years
Sugars	25% 18g	2.4% 1.75g	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	12.5% 4.76g	22% 8.33g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	23% 0.3mg	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	8.43% 33.7μg	10.4% 41.7μg	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	99% 89.3mg	0% 0mg	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	2.4% 0.36mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Rice cake, cracker (include hain mini rice cakes)	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	98% 0.88mg	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	2.23% 0.18mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	NA	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	3.4% 24mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Rice cake, cracker (include hain mini rice cakes) per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Rice cake, cracker (include hain mini rice cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Florida Oranges have 1.7 times more Vitamin B1 and more Vitamin C than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 4 times more Vitamin B2, 19.5 times more Vitamin B3, 2.9 times more Vitamin B6 and 6.9 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Rice cake, cracker (include hain mini rice cakes) provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Rice cake, cracker (include hain mini rice cakes) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Rice cake, cracker (include hain mini rice cakes):

• 7 ounces of Florida Oranges have 3.9 times more Calcium and 15 times more Water than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 11.4 times more Copper, 16.6 times more Iron, 13.1 times more Magnesium, 30 times more Phosphorus, 2.5 times more Potassium, 49.2 times more Selenium, more Sodium and 37.5 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc
• 7 ounces of Rice cake, cracker (include hain mini rice cakes) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 10.4 times more Sugars than Rice cake, cracker (include hain mini rice cakes).
• While 7 oz of Rice cake, cracker (include hain mini rice cakes) contain 8.5 times more Energy, 20.5 times more Fat, 35 times more Saturated Fat, 48.1 times more Omega 6, 7 times more Carbohydrate, 1.8 times more Fiber and 10.1 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Rice cake, cracker (include hain mini rice cakes) provide inadequate amounts of Omega 3 in seven ounces.