Comparing Nutrients in 100 calories Oranges with Peel VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Weight per 100 calories

• Oranges with Peel: 159g
• Mary's Gone Crackers, Original Crackers, Organic Gluten Free: 22.4g

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 7.1 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Oranges with Peel	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	NA	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	11% 14.4g	130g per day for Men 19-50 years
Sugars	NA	0.31% 0.22g	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	% 0g	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	9.56% 3.63g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	4.83% 2.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	3.92% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.8% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.55% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	11% 111mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	16% 0.14mg	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	8.9% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	10.6% 44.4mg	420mg per day for Men 19-50 years
Manganese	NA	24.6% 0.57mg	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	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	8.03% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.026% 0.96g	3700g per day for Men 19-50 years

Oranges With Peel VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Mary's Gone Crackers, Original Crackers, Organic Gluten Free?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 100 calories of Oranges with Peel have 3.4 times more Vitamin B1 and 1.6 times more Vitamin B2 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 100 kcal of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.5 times more Vitamin B3 than Raw Oranges with Peel .

Comparing minerals per 100 calories for Oranges with Peel vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 100 calories of Oranges with Peel have 2.2 times more Calcium, 1.8 times more Iron, 2.9 times more Potassium and 135.8 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 100 kcal of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.6 times more Copper, 2 times more Magnesium, 2.7 times more Phosphorus, 4 times more Selenium, 41.5 times more Sodium and 3.8 times more Zinc than Raw Oranges with Peel .
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 1.7 times more Carbohydrate and 2 times more Fiber than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 100 kcal of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 7.4 times more Fat and 1.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Mary's Gone Crackers, Original Crackers, Organic Gluten Free offer comparable quantities of Energy per 100 calories.