Comparing Nutrients in 14 ounces Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Fresh Orange juice	Recommended Dietary Allowance
Energy	62.4% 1810kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	46% 33.3g	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	1.64% 1.2g	11.6% 8.4g	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	% 1.6g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 12.7g	% 16.4g	g per day for Men 19-50 years
Fiber	31.3% 12g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	12.2% 0.16mg	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	6.95% 27.8μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	220% 198mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Fresh Orange juice	Recommended Dietary Allowance
Calcium	11% 111mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	19.4% 0.17mg	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	27.8% 2.22mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	2.4% 0.056mg	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	32.3% 226mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	235% 3532mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour versus 14 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Fresh Orange juice:

• 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 3.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 1.5 times more Vitamin B1 and 4.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

Comparing minerals per 14 ounces for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Fresh Orange juice:

• 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 2.5 times more Calcium, 2 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 21.4 times more Manganese, 3.4 times more Phosphorus, 890 times more Sodium and 8.8 times more Zinc than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 2.3 times more Potassium and 35.6 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 10.1 times more Energy, 77.1 times more Fat, 238 times more Saturated Fat, 3.1 times more Omega 3, 45.8 times more Omega 6, 7.4 times more Carbohydrate, 15 times more Fiber and 3.6 times more Protein than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 2.2 times more Sugars and 7.1 times more Fructose than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein