Comparing Nutrients in 14 ounces Crackers, standard snack-type, with whole wheat VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Oranges	Recommended Dietary Allowance
Energy	63.4% 1838kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	221% 3.54g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	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	209% 271g	36% 46.6g	130g per day for Men 19-50 years
Sugars	57% 41.4g	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	0.99% 0.71g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 38.5g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	25% 9.53g	38g per day for Men 19-50 years
Protein	51.7% 29g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	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	106% 1.27mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.7mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	57.5% 230μg	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% 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	76.7% 11.5mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Oranges	Recommended Dietary Allowance
Calcium	66.3% 663mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	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	181% 14.5mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	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	202% 1413mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	62.8% 34.5μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	198% 2969mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.29% 11g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, standard snack-type, with whole wheat vs Oranges:

• Crackers, standard snack-type, with whole wheat have 3.7 times more Vitamin B1, 6.1 times more Vitamin B2, 15.8 times more Vitamin B3, 1.9 times more Vitamin B5, 3 times more Vitamin B6, 1.9 times more Vitamin B9, 16.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, standard snack-type, with whole wheat vs Oranges:

• Crackers, standard snack-type, with whole wheat have 4.2 times more Calcium, 4.4 times more Copper, 36.5 times more Iron, 4.7 times more Magnesium, 36.6 times more Manganese, 25.4 times more Phosphorus, 17.4 times more Selenium, more Sodium and 15.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 31.8 times more Water than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Raw Oranges have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crackers, standard snack-type, with whole wheat have 9.9 times more Energy, 148.7 times more Fat, 289.7 times more Saturated Fat, 127.4 times more Omega 3, 390.9 times more Omega 6, 5.8 times more Carbohydrate, 2 times more Fiber and 7.8 times more Protein than Raw Oranges.
• Both Crackers, standard snack-type, with whole wheat and Raw Oranges have similar amounts of Sugars per 14 oz.
• Both Crackers, standard snack-type, with whole wheat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.