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

Weight per 100 calories

• Oranges with Peel: 159g
• Crackers, whole-wheat, reduced fat: 24g

Crackers, whole-wheat, reduced fat have 6.6 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Oranges with Peel	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.9% 1.82g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	5.98% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	0.4% 0.29g	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	0% 0g	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	% 0.077g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	6.9% 2.62g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	4.87% 2.73g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	3.7% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	0.41% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.85% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	3.64% 0.047mg	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	12% 47.6μg	1.8% 7.2μg	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	125% 113mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	11% 111mg	0.94% 9.38mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	12% 0.11mg	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	16% 1.27mg	10.7% 0.86mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	6.87% 29mg	420mg per day for Men 19-50 years
Manganese	NA	24% 0.55mg	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	5% 35mg	12.5% 87.5mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	2.64% 89.7mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	6.16% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	6.53% 0.72mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.017% 0.62g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Oranges with Peel have more Vitamin A, 3.6 times more Vitamin B1, 15 times more Vitamin B2, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• While 100 kcal of Crackers, whole-wheat, reduced fat contain 1.6 times more Vitamin B3 than Raw Oranges with Peel .
• 100 calories of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B12 in 100 calories.

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

• 100 calories of Oranges with Peel have 11.9 times more Calcium, 1.5 times more Iron, 3.5 times more Potassium and 209.8 times more Water than Crackers, whole-wheat, reduced fat.
• While 100 kcal of Crackers, whole-wheat, reduced fat contain 1.3 times more Magnesium, 2.5 times more Phosphorus, 3.1 times more Selenium, 56.4 times more Sodium and 4.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, whole-wheat, reduced fat contain similar levels of Copper per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc
• 100 calories of Crackers, whole-wheat, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.4 times more Carbohydrate and 2.7 times more Fiber than Crackers, whole-wheat, reduced fat.
• While 100 kcal of Crackers, whole-wheat, reduced fat contain 3.8 times more Omega 3, 10.9 times more Omega 6 and 1.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, whole-wheat, reduced fat offer comparable quantities of Energy per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6