Comparing Nutrients in 14 ounces Crackers, rye, wafers, seasoned VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Oranges	Recommended Dietary Allowance
Energy	52% 1512kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	37.6% 36.5g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	218% 83g	25% 9.53g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.25mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.8mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.3% 2.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	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	51.6% 206μg	29.8% 119μg	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	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, rye, wafers, seasoned	Oranges	Recommended Dietary Allowance
Calcium	17.5% 175mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	218% 1.96mg	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	151% 12mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	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	174% 1218mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	235% 3520mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.43% 16g	9.3% 344g	3700g per day for Men 19-50 years

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

• Crackers, rye, wafers, seasoned have 3.6 times more Vitamin B1, 5.6 times more Vitamin B2, 8.8 times more Vitamin B3, 2.2 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 532 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Raw Oranges have insufficient amounts of Vitamin B12 in 14 oz.

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

• Crackers, rye, wafers, seasoned have 11 times more Copper, 30.4 times more Iron, 10.6 times more Magnesium, 94.8 times more Manganese, 21.9 times more Phosphorus, 2.5 times more Potassium, 65 times more Selenium, more Sodium and 36.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 21.7 times more Water than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Oranges have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, rye, wafers, seasoned have 8.1 times more Energy, 76.7 times more Fat, 85.8 times more Saturated Fat, 45.4 times more Omega 3, 182.4 times more Omega 6, 6.3 times more Carbohydrate, 8.7 times more Fiber and 9.6 times more Protein than Raw Oranges.
• Both Crackers, rye, wafers, seasoned as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.