Comparing Nutrients in 14 ounces Fresh Orange juice VS Nabisco, Nabisco Ritz Crackers

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Fresh Orange juice	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	6.16% 179kcal	67.3% 1953kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	67.6% 21.6g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	225% 38.3g	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	194% 252g	130g per day for Men 19-50 years
Sugars	46% 33.3g	44.6% 32.3g	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	11.6% 8.4g	3.23% 2.34g	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	% 2.54g	g per day for Men 19-50 years
Sucrose	% 16.4g	% 25g	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	51.2% 28.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Nabisco, Nabisco Ritz Crackers	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	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	29.8% 119μg	71.4% 286μg	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	92% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	61% 611mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	54.7% 0.49mg	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	222% 17.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	93% 2.14mg	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	155% 1084mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	233% 3501mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Nabisco, Nabisco Ritz Crackers per 14 oz

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

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Nabisco, Nabisco Ritz Crackers:

• 14 oz of Nabisco, Nabisco Ritz Crackers contain 4.9 times more Vitamin B1, 8.8 times more Vitamin B2, 12.2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9, 87.3 times more Vitamin E and 500 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 Nabisco, Nabisco Ritz Crackers:

• 14 ounces of Fresh Orange juice have 1.7 times more Potassium and 28.3 times more Water than Nabisco, Nabisco Ritz Crackers.
• While 14 oz of Nabisco, Nabisco Ritz Crackers contain 14 times more Calcium, 2.8 times more Copper, 22.4 times more Iron, 1.7 times more Magnesium, 38.6 times more Manganese, 16.1 times more Phosphorus, 46 times more Selenium, 882 times more Sodium and 12.2 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 3.6 times more Fructose than Nabisco, Nabisco Ritz Crackers.
• While 14 oz of Nabisco, Nabisco Ritz Crackers contain 10.9 times more Energy, 116.1 times more Fat, 227.1 times more Saturated Fat, 112 times more Omega 3, 332.8 times more Omega 6, 6.1 times more Carbohydrate, 11.5 times more Fiber and 10.3 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Nabisco, Nabisco Ritz Crackers 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