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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Oranges with Peel	Recommended Dietary Allowance
Energy	57.2% 1659kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	35.4% 34.3g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.56g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	NA	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	47% 18g	38g per day for Men 19-50 years
Protein	67% 37.5g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.8mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	149% 1.93mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	28.4% 0.37mg	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	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.4% 4.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	118% 2.72mg	NA	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	249% 3735mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, saltines (includes oyster, soda, soup) versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Crackers, saltines (includes oyster, soda, soup) have 7 times more Vitamin B1, 9.7 times more Vitamin B2, 12.9 times more Vitamin B3, 1.6 times more Vitamin B5, 4.5 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Oranges with Peel provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 14 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in 14 ounces.

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

• 14 ounces of Crackers, saltines (includes oyster, soda, soup) have 2.4 times more Copper, 7 times more Iron, 1.6 times more Magnesium, 4.6 times more Phosphorus, 14.7 times more Selenium, 470.5 times more Sodium and 6.3 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 3.7 times more Calcium, 1.3 times more Potassium and 16.3 times more Water than Crackers, saltines (includes oyster, soda, soup).
• 14 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, saltines (includes oyster, soda, soup) have 6.6 times more Energy, 28.8 times more Fat, 47.2 times more Saturated Fat, 34.6 times more Omega 3, 97.1 times more Omega 6, 4.8 times more Carbohydrate and 7.3 times more Protein than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 1.6 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6