Comparing Nutrients in 14 ounces Crackers, wheat, reduced fat VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Crackers, wheat, reduced fat	Florida Oranges	Recommended Dietary Allowance
Energy	60.8% 1762kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	54.7% 53g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	26% 8.4g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	215% 3.44g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 284g	35.2% 46g	130g per day for Men 19-50 years
Sugars	82% 59.6g	50% 36.3g	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	4.8% 3.5g	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	% 6.15g	NA	g per day for Men 19-50 years
Sucrose	% 36.7g	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	66% 37g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Florida 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	207% 2.5mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.02mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	15.6% 0.2mg	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	126% 504μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	198% 179mg	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	31.2% 4.7mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Florida Oranges	Recommended Dietary Allowance
Calcium	31.8% 318mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	17% 0.15mg	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	249% 20mg	4.47% 0.36mg	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	367% 8.44mg	4.14% 0.095mg	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	146% 1024mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	205% 3080mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	62.8% 6.9mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.29% 11g	9.35% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Crackers, wheat, reduced fat vs Florida Oranges:

• Crackers, wheat, reduced fat have 6.3 times more Vitamin B1, 6.8 times more Vitamin B2, 12.8 times more Vitamin B3, 2 times more Vitamin B5, 2.9 times more Vitamin B6, 7.5 times more Vitamin B9, more Vitamin B12, 6.6 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A and more Vitamin C than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat as well as Raw Florida Oranges have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Crackers, wheat, reduced fat vs Florida Oranges:

• Crackers, wheat, reduced fat have 1.9 times more Calcium, 5.7 times more Copper, 55.8 times more Iron, 4.7 times more Magnesium, 88.6 times more Manganese, 21.5 times more Phosphorus, 1.2 times more Potassium, 20.8 times more Selenium, more Sodium and 21.8 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 31.9 times more Water than Crackers, wheat, reduced fat.

Comparison of macro-nutrients per 14 ounces:

• Crackers, wheat, reduced fat have 9.7 times more Energy, 63.7 times more Fat, 84.5 times more Saturated Fat, 78.8 times more Omega 3, 199.4 times more Omega 6, 6.2 times more Carbohydrate, 1.6 times more Sugars, 1.4 times more Fiber and 13.3 times more Protein than Raw Florida Oranges.
• Both Crackers, wheat, reduced fat as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.