Comparing Nutrients in 14 ounces Nabisco, Nabisco Ritz Crackers VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Oranges	7%	2%	91%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Oranges	Recommended Dietary Allowance
Energy	67.3% 1953kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	67.6% 21.6g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	306% 4.9g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	225% 38.3g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	36% 46.6g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	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	3.23% 2.34g	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	% 2.54g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	25% 9.53g	38g per day for Men 19-50 years
Protein	51.2% 28.7g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	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	146% 1.75mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	71.4% 286μg	29.8% 119μg	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	NA	235% 211mg	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	92% 14mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Oranges	Recommended Dietary Allowance
Calcium	61% 611mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	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	222% 17.7mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	155% 1084mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	233% 3501mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	9.3% 344g	3700g per day for Men 19-50 years

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

• Nabisco, Nabisco Ritz Crackers have 5.1 times more Vitamin B1, 6.6 times more Vitamin B2, 17.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.4 times more Vitamin B9, 19.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Nabisco, Nabisco Ritz Crackers and Raw Oranges have similar amounts of Vitamin B6 per 14 oz.

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

• Nabisco, Nabisco Ritz Crackers have 3.9 times more Calcium, 2.8 times more Copper, 44.7 times more Iron, 1.9 times more Magnesium, 21.6 times more Manganese, 19.5 times more Phosphorus, 9.2 times more Selenium, more Sodium and 8.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Potassium and 27.8 times more Water than Nabisco, Nabisco Ritz Crackers.

Comparison of macro-nutrients per 14 ounces:

• Nabisco, Nabisco Ritz Crackers have 10.5 times more Energy, 193.4 times more Fat, 363.3 times more Saturated Fat, 176 times more Omega 3, 536.1 times more Omega 6, 5.4 times more Carbohydrate and 7.7 times more Protein than Raw Oranges.
• Both Nabisco, Nabisco Ritz Crackers and Raw Oranges have similar amounts of Sugars and Fiber per 14 oz.
• Both Nabisco, Nabisco Ritz Crackers as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.