Comparing Nutrients in 14 ounces Crackers, standard snack-type, regular VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Crackers, standard snack-type, regular	Chilled Orange Juice	Recommended Dietary Allowance
Energy	69.8% 2024kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	108% 105g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	383% 6.14g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	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	187% 243g	35.2% 46g	130g per day for Men 19-50 years
Sugars	44.8% 32.5g	45.5% 33g	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	1.6% 1.15g	12.2% 8.85g	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	% 1.87g	% 8.26g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 16g	g per day for Men 19-50 years
Fiber	24% 9.13g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	47% 26.4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	23.2% 0.3mg	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	91% 365μg	19% 75.4μg	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% 0mg	148% 133mg	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	80% 12mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	229% 275μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	47.6% 476mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	18.5% 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	200% 16mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	3.97% 0.091mg	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	141% 984mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	192% 2881mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	9.36% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Chilled Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, standard snack-type, regular versus 14 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, standard snack-type, regular vs Chilled Orange Juice:

• 14 ounces of Crackers, standard snack-type, regular have 9 times more Vitamin B1, 11.7 times more Vitamin B2, 15.5 times more Vitamin B3, 2.1 times more Vitamin B5, 4.8 times more Vitamin B9, 15.2 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 14 oz of Chilled Orange Juice from Concentrate contain more Vitamin C than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Chilled Orange Juice provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Crackers, standard snack-type, regular have insufficient amounts of Vitamin C
• 14 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Crackers, standard snack-type, regular as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, standard snack-type, regular vs Chilled Orange Juice:

• 14 ounces of Crackers, standard snack-type, regular have 10.9 times more Calcium, 2.5 times more Copper, 31 times more Iron, 1.6 times more Magnesium, 21.3 times more Manganese, 14.6 times more Phosphorus, 67 times more Selenium, 363 times more Sodium and 7 times more Zinc than Chilled Orange Juice.
• While 14 oz of Chilled Orange Juice from Concentrate contain 1.5 times more Potassium and 27.8 times more Water than Crackers, standard snack-type, regular.
• 14 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, regular have 10.4 times more Energy, 220.3 times more Fat, 397.3 times more Saturated Fat, 220.9 times more Omega 3, 503.1 times more Omega 6, 5.3 times more Carbohydrate, 7.7 times more Fiber and 9.8 times more Protein than Chilled Orange Juice.
• While 14 oz of Chilled Orange Juice from Concentrate contain 7.7 times more Fructose than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Chilled Orange Juice offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein