Comparing Nutrients in 14 ounces Nabisco, Nabisco Grahams Crackers VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Grahams Crackers	7%	21%	72%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Nabisco, Nabisco Grahams Crackers	Florida Oranges	Recommended Dietary Allowance
Energy	58% 1683kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.7g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.2g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	NA	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	233% 302g	35.2% 46g	130g per day for Men 19-50 years
Sugars	126% 91g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	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	49.5% 27.7g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Grahams Crackers	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	45.6% 183μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Grahams Crackers	Florida Oranges	Recommended Dietary Allowance
Calcium	31.4% 314mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	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	205% 16.4mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	115% 802mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	174% 2616mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Grahams Crackers VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Nabisco, Nabisco Grahams Crackers versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Nabisco, Nabisco Grahams Crackers vs Florida Oranges:

• 14 ounces of Nabisco, Nabisco Grahams Crackers have 2.3 times more Vitamin B1, 6 times more Vitamin B2, 9.5 times more Vitamin B3, 2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain more Vitamin C than Nabisco, Nabisco Grahams Crackers.
• 14 ounces of Nabisco, Nabisco Grahams Crackers have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Nabisco, Nabisco Grahams Crackers vs Florida Oranges:

• 14 ounces of Nabisco, Nabisco Grahams Crackers have 1.8 times more Calcium, 45.9 times more Iron, 5.9 times more Magnesium, 16.8 times more Phosphorus, more Sodium and 24.3 times more Zinc than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 1.3 times more Copper and 24.2 times more Water than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Florida Oranges contain similar levels of Potassium per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Nabisco, Nabisco Grahams Crackers have 9.2 times more Energy, 47.6 times more Fat, 62.4 times more Saturated Fat, 6.6 times more Carbohydrate, 2.5 times more Sugars, 1.4 times more Fiber and 10 times more Protein than Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy and Protein