Comparing Nutrients in 7 ounces Oranges with Peel VS Snacks, rice cakes, brown rice, buckwheat

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Energy	4.3% 125kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	122% 159g	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	23.5% 8.93g	20% 7.54g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snacks, rice cakes, brown rice, buckwheat	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	20% 0.26mg	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	15% 59.5μg	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	157% 141mg	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, buckwheat	Recommended Dietary Allowance
Calcium	14% 139mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	83.8% 0.75mg	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	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	NA	533% 12.3mg	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	6.24% 43.7mg	108% 754mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snacks, rice cakes, brown rice, buckwheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Snacks, rice cakes, brown rice, buckwheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Snacks, rice cakes, brown rice, buckwheat:

• 7 ounces of Oranges with Peel have 1.8 times more Vitamin B1, 1.4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, buckwheat.
• While 7 oz of Snacks, rice cakes, brown rice, buckwheat contain 2.1 times more Vitamin B2, 16.2 times more Vitamin B3, 3.5 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Oranges with Peel .
• 7 ounces of Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Snacks, rice cakes, brown rice, buckwheat have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Snacks, rice cakes, brown rice, buckwheat:

• 7 ounces of Oranges with Peel have 6.4 times more Calcium and 13.9 times more Water than Snacks, rice cakes, brown rice, buckwheat.
• While 7 oz of Snacks, rice cakes, brown rice, buckwheat contain 6.7 times more Copper, 1.4 times more Iron, 10.8 times more Magnesium, 17.3 times more Phosphorus, 1.5 times more Potassium, 23.4 times more Selenium, 58 times more Sodium and 22.7 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Snacks, rice cakes, brown rice, buckwheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, rice cakes, brown rice, buckwheat contain 6 times more Energy, 11.7 times more Fat, 18.3 times more Saturated Fat, 4.4 times more Omega 3, 23.9 times more Omega 6, 5.2 times more Carbohydrate and 6.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Snacks, rice cakes, brown rice, buckwheat offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6