Comparing Nutrients in 14 ounces Crackers, cream, Gamesa Sabrosas VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Valencia Oranges	Recommended Dietary Allowance
Energy	66.2% 1921kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	83.3% 81g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	66.5% 21.3g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	56% 9.53g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	36.3% 47g	130g per day for Men 19-50 years
Sugars	51.3% 37g	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	5.2% 3.77g	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	% 3.65g	NA	g per day for Men 19-50 years
Sucrose	% 24.7g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	26% 9.92g	38g per day for Men 19-50 years
Protein	49.7% 28g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	19.2% 0.25mg	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	148% 591μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	76% 1.83μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	214% 192mg	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	42% 6.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.2% 71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Valencia Oranges	Recommended Dietary Allowance
Calcium	10.3% 103mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	16.3% 0.15mg	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	366% 29.3mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	3.97% 0.091mg	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	55.6% 389mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	NA	55μg per day for Men 19-50 years
Sodium	304% 4556mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, cream, Gamesa Sabrosas vs Valencia Oranges:

• Crackers, cream, Gamesa Sabrosas have 3.4 times more Vitamin B1, 6 times more Vitamin B2, 18.5 times more Vitamin B3, 1.8 times more Vitamin B5, 3.8 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Crackers, cream, Gamesa Sabrosas and Raw Valencia Oranges have similar amounts of Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Crackers, cream, Gamesa Sabrosas vs Valencia Oranges:

• Crackers, cream, Gamesa Sabrosas have 3 times more Copper, 82 times more Iron, 2.5 times more Magnesium, 33.8 times more Manganese, 5.8 times more Phosphorus, more Sodium and 11 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Calcium, 1.4 times more Potassium and 19.4 times more Water than Crackers, cream, Gamesa Sabrosas.

Comparison of macro-nutrients per 14 ounces:

• Crackers, cream, Gamesa Sabrosas have 9.9 times more Energy, 67.9 times more Fat, 153.2 times more Saturated Fat, 2.8 times more Omega 3, 54.6 times more Omega 6, 5.4 times more Carbohydrate and 6.7 times more Protein than Raw Valencia Oranges.
• Both Crackers, cream, Gamesa Sabrosas and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
• Both Crackers, cream, Gamesa Sabrosas as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.