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

Macros Ratio

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

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Navel Oranges	Recommended Dietary Allowance
Energy	63.5% 1842kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	79.8% 77.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.43g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	198% 258g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	57% 41.3g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	% 31.6g	% 17g	g per day for Men 19-50 years
Fiber	25% 9.53g	23% 8.73g	38g per day for Men 19-50 years
Protein	51% 28.5g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Navel 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	NA	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	291% 2913mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	17% 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	329% 26.4mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	199% 2985mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.48% 17.8g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, La Moderna Rikis Cream Crackers VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, cream, La Moderna Rikis Cream Crackers versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin B12

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

• 14 ounces of Crackers, cream, La Moderna Rikis Cream Crackers have 17.1 times more Calcium, 2.9 times more Copper, 51.1 times more Iron, 2.5 times more Magnesium, 29.1 times more Manganese, 4.3 times more Phosphorus, 752 times more Sodium and 51.4 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.4 times more Potassium and 19.2 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, cream, La Moderna Rikis Cream Crackers have 9.5 times more Energy, 130 times more Fat, 154.9 times more Saturated Fat, 26.6 times more Omega 6, 5.2 times more Carbohydrate, 1.2 times more Sugars and 7.9 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 2 times more Fructose than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Navel Oranges offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in 14 ounces.