Comparing Nutrients in 14 ounces Fresh Orange juice VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Fresh Orange juice	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	6.16% 179kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	200% 261g	130g per day for Men 19-50 years
Sugars	46% 33.3g	6.46% 4.7g	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	11.6% 8.4g	0.49% 0.36g	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	% 7.2g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 16.4g	% 0g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	26% 0.34mg	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	29.8% 119μg	152% 607μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	220% 198mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	59% 0.53mg	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	9.92% 0.79mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	97% 2.24mg	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	9.64% 67.5mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Crackers, flavored, fish-shaped per 14 oz

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

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Crackers, flavored, fish-shaped:

• 14 oz of Crackers, flavored, fish-shaped contain 9 times more Vitamin B1, 17.1 times more Vitamin B2, 16 times more Vitamin B3, 3.5 times more Vitamin B5, 2.1 times more Vitamin B6, 5.1 times more Vitamin B9, 92 times more Vitamin E and 277 times more Vitamin K than Raw Orange juice.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Fresh Orange juice vs Crackers, flavored, fish-shaped:

• 14 ounces of Fresh Orange juice have 25.8 times more Water than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 7.5 times more Calcium, 3 times more Copper, 22.9 times more Iron, 2.3 times more Magnesium, 40.4 times more Manganese, 9.8 times more Phosphorus, 40 times more Selenium, 970 times more Sodium and 21.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Crackers, flavored, fish-shaped contain similar levels of Potassium per 14 ounces.
• 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 Fresh Orange juice have 7.1 times more Sugars and 23.6 times more Fructose than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 10.3 times more Energy, 88.6 times more Fat, 85.8 times more Saturated Fat, 38.3 times more Omega 3, 120 times more Omega 6, 6.3 times more Carbohydrate, 15.5 times more Fiber and 14.5 times more Protein than Raw Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein