Comparing Nutrients in 100 calories Crackers, whole-wheat VS Oranges with Peel

Weight per 100 calories

• Crackers, whole-wheat: 23.4g
• Oranges with Peel: 159g

Crackers, whole-wheat have 6.8 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Crackers, whole-wheat or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, whole-wheat	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	19% 24.6g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	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	0% 0g	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	% 0.075g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	6.35% 2.4g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	4.42% 2.48g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.55% 0.043mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.38% 0.005mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.78% 1.1mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.33% 0.043mg	11.4% 0.15mg	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	1.64% 6.56μg	12% 47.6μg	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	0% 0mg	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.2% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.84% 8.43mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	10% 0.09mg	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	9.78% 0.78mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	6.13% 25.8mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	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	11% 77.5mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.37μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	12.5% 187mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.019% 0.69g	3.53% 131g	3700g per day for Men 19-50 years

Crackers, Whole-wheat VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Crackers, whole-wheat or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Crackers, whole-wheat vs Oranges with Peel :

• 100 calories of Crackers, whole-wheat have 1.4 times more Vitamin B3 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain more Vitamin A, 3.7 times more Vitamin B1, 16.1 times more Vitamin B2, 2.7 times more Vitamin B5, 3.4 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• 100 calories of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Crackers, whole-wheat as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Crackers, whole-wheat vs Oranges with Peel :

• 100 calories of Crackers, whole-wheat have 2.2 times more Phosphorus, 2.1 times more Selenium, 59 times more Sodium and 3.5 times more Zinc than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 13.2 times more Calcium, 1.6 times more Iron, 3.9 times more Potassium and 189.7 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Oranges with Peel contain similar levels of Copper and Magnesium per 100 calories.
• 100 calories of Crackers, whole-wheat lack sufficient amounts of Calcium
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Crackers, whole-wheat have 6.9 times more Fat, 7.8 times more Omega 3, 20.4 times more Omega 6 and 1.2 times more Protein than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 1.5 times more Carbohydrate and 3 times more Fiber than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Oranges with Peel offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6