Comparing Nutrients in 14 ounces Crackers, cream, La Moderna Rikis Cream Crackers VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Oranges	Recommended Dietary Allowance
Energy	63.5% 1842kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	79.8% 77.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	198% 258g	36% 46.6g	130g per day for Men 19-50 years
Sugars	57% 41.3g	51% 37g	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	6.02% 4.37g	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	% 3.77g	NA	g per day for Men 19-50 years
Sucrose	% 31.6g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	25% 9.53g	38g per day for Men 19-50 years
Protein	51% 28.5g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Oranges	Recommended Dietary Allowance
Vitamin A	NA	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	18.3% 0.24mg	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	NA	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	132% 3.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	235% 211mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Oranges	Recommended Dietary Allowance
Calcium	291% 2913mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	20% 0.18mg	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	329% 26.4mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	4.3% 0.099mg	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	56.7% 397mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	199% 2985mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.48% 17.8g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, cream, La Moderna Rikis Cream Crackers vs Oranges:

• Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Raw Oranges.

Comparing minerals per 14 ounces for Crackers, cream, La Moderna Rikis Cream Crackers vs Oranges:

• Crackers, cream, La Moderna Rikis Cream Crackers have 18.4 times more Calcium, 2.5 times more Copper, 66.4 times more Iron, 2.8 times more Magnesium, 33.8 times more Manganese, 7.1 times more Phosphorus, more Sodium and 58.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Potassium and 19.4 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.

Comparison of macro-nutrients per 14 ounces:

• Crackers, cream, La Moderna Rikis Cream Crackers have 9.9 times more Energy, 162.5 times more Fat, 175.6 times more Saturated Fat, 2.9 times more Omega 3, 34 times more Omega 6, 5.5 times more Carbohydrate and 7.6 times more Protein than Raw Oranges.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Raw Oranges have similar amounts of Sugars and Fiber per 14 oz.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.