Comparing Nutrients in 14 ounces Crackers, whole-wheat, low salt VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Crackers, whole-wheat, low salt	Fresh Orange juice	Recommended Dietary Allowance
Energy	60.6% 1758kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	70.4% 68.3g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	145% 24.7g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	46% 33.3g	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	NA	11.6% 8.4g	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 16.4g	g per day for Men 19-50 years
Fiber	110% 41.7g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	62.4% 35g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.5% 0.8mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.23mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	12.2% 0.16mg	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	27.8% 111μg	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	220% 198mg	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	22.8% 3.4mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Fresh Orange juice	Recommended Dietary Allowance
Calcium	20% 198mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	19.4% 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	153% 12.2mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	388% 8.9mg	2.4% 0.056mg	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	167% 1171mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	106% 58.3μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	49.2% 738mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, low salt VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, whole-wheat, low salt versus 14 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, whole-wheat, low salt vs Fresh Orange juice:

• 14 ounces of Crackers, whole-wheat, low salt have 2.2 times more Vitamin B1, 3.3 times more Vitamin B2, 11.3 times more Vitamin B3, 4.3 times more Vitamin B5, 4.6 times more Vitamin B6, 21.5 times more Vitamin E and 83 times more Vitamin K than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain more Vitamin C than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Fresh Orange juice provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin C
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, whole-wheat, low salt as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, whole-wheat, low salt vs Fresh Orange juice:

• 14 ounces of Crackers, whole-wheat, low salt have 4.5 times more Calcium, 10.1 times more Copper, 15.4 times more Iron, 9 times more Magnesium, 160.5 times more Manganese, 17.4 times more Phosphorus, 1.5 times more Potassium, 147 times more Selenium, 186 times more Sodium and 43 times more Zinc than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 32.7 times more Water than Crackers, whole-wheat, low salt.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat, low salt have 9.8 times more Energy, 86 times more Fat, 141.4 times more Saturated Fat, 34.2 times more Omega 3, 214.4 times more Omega 6, 6.6 times more Carbohydrate, 52.5 times more Fiber and 12.6 times more Protein than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 22.7 times more Sugars than Crackers, whole-wheat, low salt.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein