Comparing Nutrients in 7 ounces Navel Oranges VS Snacks, oriental mix, rice-based

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Snacks, oriental mix, rice-based	14%	46%	40%

Macro Nutrients

	Navel Oranges	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Energy	3.35% 97kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	52.3% 50.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	39.3% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	78.8% 102g	130g per day for Men 19-50 years
Sugars	23.3% 17g	8.2% 5.95g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	69% 26g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	61.3% 34.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11% 0.14mg	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	17% 67.5μg	19% 75.4μg	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	130% 117mg	0.66% 0.6mg	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% 0.3mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	29.5% 0.27mg	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	3.22% 0.26mg	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	110% 2.53mg	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	6.52% 45.6mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.2% 16μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	54.6% 820mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.14% 5.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, oriental mix, rice-based per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Snacks, oriental mix, rice-based to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Snacks, oriental mix, rice-based:

• 7 ounces of Navel Oranges have 197 times more Vitamin C than Snacks, oriental mix, rice-based.
• While 7 oz of Snacks, oriental mix, rice-based contain 4.6 times more Vitamin B1, 2.8 times more Vitamin B2, 7.2 times more Vitamin B3, 1.8 times more Vitamin B5, 37.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Snacks, oriental mix, rice-based provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Snacks, oriental mix, rice-based have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Snacks, oriental mix, rice-based have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Snacks, oriental mix, rice-based:

• 7 ounces of Navel Oranges have 33.7 times more Water than Snacks, oriental mix, rice-based.
• While 7 oz of Snacks, oriental mix, rice-based contain 1.3 times more Calcium, 3.4 times more Copper, 18.8 times more Iron, 10.7 times more Magnesium, 43.9 times more Manganese, 11.4 times more Phosphorus, 2 times more Potassium, more Selenium, 413 times more Sodium and 33.3 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.8 times more Sugars than Snacks, oriental mix, rice-based.
• While 7 oz of Snacks, oriental mix, rice-based contain 10.3 times more Energy, 170.5 times more Fat, 222.6 times more Saturated Fat, 35.2 times more Omega 3, 447.2 times more Omega 6, 4.1 times more Carbohydrate, 6 times more Fiber and 19 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein