Comparing Nutrients in 14 ounces Crackers, rye, wafers, plain VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Crackers, rye, wafers, plain	Navel Oranges	Recommended Dietary Allowance
Energy	45.7% 1326kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	8.15% 1.4g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	5.53% 4g	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	NA	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	NA	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	239% 91g	23% 8.73g	38g per day for Men 19-50 years
Protein	68% 38g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.27mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.26mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.7% 1.08mg	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	44.7% 179μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.18mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Navel Oranges	Recommended Dietary Allowance
Calcium	16% 159mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	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	295% 23.6mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	926% 21.3mg	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	189% 1326mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	57.8% 1965mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	172% 94μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	147% 2211mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, rye, wafers, plain vs Navel Oranges:

• Crackers, rye, wafers, plain have 6.3 times more Vitamin B1, 5.7 times more Vitamin B2, 3.7 times more Vitamin B3, 2.2 times more Vitamin B5, 3.4 times more Vitamin B6, 1.3 times more Vitamin B9, 5.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and 591 times more Vitamin C than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, rye, wafers, plain vs Navel Oranges:

• Crackers, rye, wafers, plain have 11.8 times more Copper, 45.7 times more Iron, 11 times more Magnesium, 185 times more Manganese, 14.5 times more Phosphorus, 3 times more Potassium, more Selenium, 557 times more Sodium and 35 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 17.2 times more Water than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Raw Navel Oranges have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, rye, wafers, plain have 6.8 times more Energy, 5.3 times more Omega 3, 15.2 times more Omega 6, 6.4 times more Carbohydrate, 10.4 times more Fiber and 10.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 8.4 times more Sugars than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.