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Comparing Nutrients in 100 calories Nabisco, Nabisco Ritz CrackersVS Navel Oranges

Weight per 100 calories

Nabisco, Nabisco Ritz Crackers
20.3g
Navel Oranges
204g

Nabisco, Nabisco Ritz Crackers have 10 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 100 calories - Nabisco, Nabisco Ritz Crackers or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Nabisco, Nabisco Ritz Crackers
6%
42%
52%
Navel Oranges
7%
2%
91%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.86%4.7g
Fat
0.32%0.31g
4.7 gvs0.31 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.46%1.1g
Saturated Fat
0.11%0.035g
1.1 gvs0.035 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.7%0.25g
Omega 3
1.15%0.018g
0.25 gvs0.018 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.5%1.96g
Omega 6
0.28%0.047g
1.96 gvs0.047 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.93%13g
Carbohydrate
19.7%25.6g
13 gvs25.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.3%1.65g
Sugars
24%17.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.65 gvs17.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.17%0.12g
Fructose
6.33%4.6g
≤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]
0.12 gvs4.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.13g
Glucose
%4.02g
0.13 gvs4.02 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.3g
Sucrose
%8.73g
1.3 gvs8.73 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.23%0.47g
Fiber
12%4.5g
0.47 gvs4.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.62%1.47g
Protein
3.3%1.86g
1.47 gvs1.86 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
2.72%24.5μg
RAE, retinol activity equivalents
NA μgvs24.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.5%0.09mg
Vitamin B1
11.6%0.14mg
Thiamine
0.09 mgvs0.14 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.14%0.054mg
Vitamin B2
8%0.1mg
Riboflavin
0.054 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.2%0.99mg
Vitamin B3
5.42%0.87mg
Niacin, nicotinic acid, niacinamide
0.99 mgvs0.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.5%0.075mg
Vitamin B5
10.7%0.53mg
Pantothenic acid
0.075 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.94%0.012mg
Vitamin B6
12.4%0.16mg
Pyridoxine
0.012 mgvs0.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.66%14.6μg
Vitamin B9
17.3%69.4μg
Folates and Folic Acid
14.6 μgvs69.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
134%121mg
Ascorbic acid
NA mgvs121 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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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4.73%0.71mg
Vitamin E
2.04%0.31mg
Tocopherols and Tocotrienols
0.71 mgvs0.31 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.47%10μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
10 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.13%31.3mg
Calcium
8.78%87.8mg
31.3 mgvs87.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2.8%0.025mg
Copper
8.84%0.08mg
0.025 mgvs0.08 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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11.4%0.91mg
Iron
3.3%0.27mg
0.91 mgvs0.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.92%3.86mg
Magnesium
5.34%22.4mg
3.86 mgvs22.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.77%0.11mg
Manganese
2.57%0.059mg
0.11 mgvs0.059 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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7.93%55.5mg
Phosphorus
6.7%47mg
55.5 mgvs47 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.71%24mg
Potassium
9.96%339mg
24 mgvs339 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.7%0.93μg
Selenium
0%0μg
0.93 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12%179mg
Sodium
0.14%2.04mg
179 mgvs2.04 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.13%0.12mg
Zinc
1.5%0.16mg
0.12 mgvs0.16 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.017%0.63g
Water
4.74%175g
0.63 gvs175 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Nabisco, Nabisco Ritz Crackers vs Navel Oranges:
Comparing minerals per 100 calories for Nabisco, Nabisco Ritz Crackers vs Navel Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: