Comparing Nutrients in 100 grams 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	1.7% 49kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	60.5% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	4.14% 3g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	34.7% 13g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	5.54% 0.072mg	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	8.5% 34μg	9.5% 38μg	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	65.7% 59mg	0.33% 0.3mg	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	1% 0.15mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Snacks, oriental mix, rice-based	Recommended Dietary Allowance
Calcium	4.3% 43mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	15% 0.13mg	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	1.63% 0.13mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	55.3% 1.27mg	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	3.3% 23mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	9.65% 328mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.069% 2.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Snacks, oriental mix, rice-based per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Snacks, oriental mix, rice-based to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Snacks, oriental mix, rice-based:

• 100 grams of Navel Oranges have 197 times more Vitamin C than Snacks, oriental mix, rice-based.
• While 100 g 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 100 grams.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Snacks, oriental mix, rice-based:

• 100 grams of Navel Oranges have 33.7 times more Water than Snacks, oriental mix, rice-based.
• While 100 g 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.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 2.8 times more Sugars than Snacks, oriental mix, rice-based.
• While 100 g 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.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein