Comparing Nutrients in 500 calories Snacks, rice cakes, brown rice, multigrainVS Oranges

Weight per 500 calories

Snacks, rice cakes, brown rice, multigrain

129g

Oranges

1064g

Snacks, rice cakes, brown rice, multigrain have 8.2 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Snacks, rice cakes, brown rice, multigrain or Oranges?

Macros Ratio

Protein Fat Carbs

Snacks, rice cakes, brown rice, multigrain

83%

Oranges

91%

500 kcal ▼

Macro Nutrients

Snacks, rice cakes, brown rice, multigrainvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.66%4.52g

Fat

1.3%1.28g

4.52 gvs1.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.26%0.72g

Saturated Fat

0.5%0.16g

0.72 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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35.5%0.57g

Omega 3

4.65%0.074g

0.57 gvs0.074 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.6%1.3g

Omega 6

1.13%0.19g

1.3 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79.6%103g

Carbohydrate

96%125g

103 gvs125 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

137%99g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs99 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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10%3.88g

Fiber

67%25.5g

3.88 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.6%11g

Protein

18%10g

11 gvs10 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Snacks, rice cakes, brown rice, multigrainvs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.2%0.087mg

Vitamin B1

77%0.93mg

Thiamine

0.087 mgvs0.93 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.3%0.24mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.24 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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53.3%8.53mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

8.53 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

26%1.3mg

Vitamin B5

53%2.66mg

Pantothenic acid

1.3 mgvs2.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.6%0.18mg

Vitamin B6

49%0.64mg

Pyridoxine

0.18 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.46%26μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

26 μgvs319 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

629%566mg

Ascorbic acid

0 mgvs566 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

NA mgvs1.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Snacks, rice cakes, brown rice, multigrainvs Oranges

2.7%27mg

Calcium

42.6%426mg

27 mgvs426 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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61.3%0.55mg

Copper

53%0.48mg

0.55 mgvs0.48 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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31.7%2.53mg

Iron

13.3%1.06mg

2.53 mgvs1.06 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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42%177mg

Magnesium

25.3%106mg

177 mgvs106 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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293%6.74mg

Manganese

11.6%0.27mg

6.74 mgvs0.27 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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68.3%478mg

Phosphorus

21.3%149mg

478 mgvs149 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg

Potassium

56.6%1926mg

380 mgvs1926 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

9.67%5.3μg

NA μgvs5.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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21.7%326mg

Sodium

0%0mg

326 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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29.7%3.27mg

Zinc

6.77%0.74mg

3.27 mgvs0.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.22%8.14g

Water

25%923g

8.14 gvs923 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Snacks, rice cakes, brown rice, multigrain vs Oranges:

Snacks, rice cakes, brown rice, multigrain have 2.8 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 10.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B5, 3.6 times more Vitamin B6, 12.4 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain.
Both Snacks, rice cakes, brown rice, multigrain as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Snacks, rice cakes, brown rice, multigrain vs Oranges:

Snacks, rice cakes, brown rice, multigrain have 2.4 times more Iron, 1.7 times more Magnesium, 25.4 times more Manganese, 3.2 times more Phosphorus, more Sodium and 4.4 times more Zinc than Raw Oranges.
While Raw Oranges contain 15.7 times more Calcium, 5.1 times more Potassium and 113.4 times more Water than Snacks, rice cakes, brown rice, multigrain.
Both Snacks, rice cakes, brown rice, multigrain and Raw Oranges have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Snacks, rice cakes, brown rice, multigrain have 7.6 times more Omega 3 and 6.7 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 6.6 times more Fiber than Snacks, rice cakes, brown rice, multigrain.
Both Snacks, rice cakes, brown rice, multigrain and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Snacks, rice cakes, brown rice, multigrain as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, rice cakes, brown rice, multigrainVS Snacks, potato sticksOrangesVS Snacks, potato sticksSnacks, rice cakes, brown rice, multigrainVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Snacks, rice cakes, brown rice, multigrainVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, rice cakes, brown rice, multigrain or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: