Comparing Nutrients in 14 ounces Fresh Orange juice VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Fresh Orange juice	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	6.16% 179kcal	69.8% 2024kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	108% 105g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	69% 22g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	383% 6.14g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	187% 243g	130g per day for Men 19-50 years
Sugars	46% 33.3g	44.8% 32.5g	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	1.6% 1.15g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	% 16.4g	% 27.6g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	24% 9.13g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	19.2% 0.25mg	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	91% 365μg	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	220% 198mg	0% 0mg	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	1.06% 0.16mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	229% 275μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	46% 0.41mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	84.7% 1.95mg	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	141% 984mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	192% 2881mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Crackers, standard snack-type, regular per 14 oz

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

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Crackers, standard snack-type, regular:

• 14 ounces of Fresh Orange juice have more Vitamin C than Crackers, standard snack-type, regular.
• While 14 oz of Crackers, standard snack-type, regular contain 4.6 times more Vitamin B1, 15.2 times more Vitamin B2, 10.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 3.1 times more Vitamin B9, 75.8 times more Vitamin E and 693 times more Vitamin K than Raw Orange juice.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Crackers, standard snack-type, regular have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fresh Orange juice vs Crackers, standard snack-type, regular:

• 14 ounces of Fresh Orange juice have 1.7 times more Potassium and 28.1 times more Water than Crackers, standard snack-type, regular.
• While 14 oz of Crackers, standard snack-type, regular contain 10.9 times more Calcium, 2.4 times more Copper, 20.2 times more Iron, 1.6 times more Magnesium, 35.1 times more Manganese, 14.6 times more Phosphorus, 67 times more Selenium, 726 times more Sodium and 9.8 times more Zinc than Raw Orange juice.
• 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 7.3 times more Fructose than Crackers, standard snack-type, regular.
• While 14 oz of Crackers, standard snack-type, regular contain 11.3 times more Energy, 132.2 times more Fat, 231.8 times more Saturated Fat, 140.5 times more Omega 3, 399 times more Omega 6, 5.9 times more Carbohydrate, 11.5 times more Fiber and 9.5 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Crackers, standard snack-type, regular offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein