Comparing Nutrients in 14 ounces Crackers, whole-wheat, low salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Crackers, whole-wheat, low salt	Navel Oranges	Recommended Dietary Allowance
Energy	60.6% 1758kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	70.4% 68.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	145% 24.7g	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	209% 272g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	110% 41.7g	23% 8.73g	38g per day for Men 19-50 years
Protein	62.4% 35g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.5% 0.8mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.23mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Navel Oranges	Recommended Dietary Allowance
Calcium	20% 198mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	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	153% 12.2mg	6.45% 0.52mg	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	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	106% 58.3μg	0% 0μg	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	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat, low salt VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, whole-wheat, low salt versus 14 oz of Navel Oranges 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 Navel Oranges:

• 14 ounces of Crackers, whole-wheat, low salt have 3 times more Vitamin B1, 2 times more Vitamin B2, 10.6 times more Vitamin B3, 3.1 times more Vitamin B5, 2.3 times more Vitamin B6, 5.7 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain more Vitamin C than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Navel Oranges 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 Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, whole-wheat, low salt as well as Raw Navel Oranges 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 Navel Oranges:

• 14 ounces of Crackers, whole-wheat, low salt have 11.4 times more Copper, 23.7 times more Iron, 9 times more Magnesium, 77.5 times more Manganese, 12.8 times more Phosphorus, 1.8 times more Potassium, more Selenium, 186 times more Sodium and 26.9 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 31.8 times more Water than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Navel Oranges contain similar levels of Calcium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat, low salt have 9 times more Energy, 114.7 times more Fat, 199.6 times more Saturated Fat, 41.8 times more Omega 3, 270.3 times more Omega 6, 5.5 times more Carbohydrate, 4.8 times more Fiber and 9.7 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 23 times more Sugars than Crackers, whole-wheat, low salt.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein