Comparing Nutrients in 14 ounces Crackers, saltines (includes oyster, soda, soup) VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Oranges	Recommended Dietary Allowance
Energy	57.2% 1659kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.56g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	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	226% 294g	36% 46.6g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	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	1.04% 0.75g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	25% 9.53g	38g per day for Men 19-50 years
Protein	67% 37.5g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.8mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.93mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	133% 532μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	235% 211mg	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	30.4% 4.56mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Oranges	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	276% 22mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	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	58% 405mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	249% 3735mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, saltines (includes oyster, soda, soup) vs Oranges:

• Crackers, saltines (includes oyster, soda, soup) have 8.1 times more Vitamin B1, 12.2 times more Vitamin B2, 22.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin B12, 6.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Oranges have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, saltines (includes oyster, soda, soup) vs Oranges:

• Crackers, saltines (includes oyster, soda, soup) have 3.1 times more Copper, 55.7 times more Iron, 2.3 times more Magnesium, 27.4 times more Manganese, 7.3 times more Phosphorus, 20.6 times more Selenium, more Sodium and 9.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.1 times more Calcium and 17.2 times more Water than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Raw Oranges have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, saltines (includes oyster, soda, soup) have 8.9 times more Energy, 72 times more Fat, 110.2 times more Saturated Fat, 79 times more Omega 3, 237.3 times more Omega 6, 6.3 times more Carbohydrate and 10.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 7.2 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Raw Oranges have similar amounts of Fiber per 14 oz.
• Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.