Comparing Nutrients in 14 ounces Oranges VS Crackers, matzo, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Oranges	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	6.43% 187kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	241% 313g	130g per day for Men 19-50 years
Sugars	51% 37g	NA	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	25% 9.53g	123% 47g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Oranges	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	98% 4.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	48.5% 0.63mg	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	34.7% 139μg	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	235% 211mg	0% 0mg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	16% 159mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	154% 1.4mg	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	4.96% 0.4mg	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	604% 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	7.94% 55.6mg	173% 1211mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	542% 298μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	94% 10.4mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.51% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Crackers, matzo, whole-wheat:

• Raw Oranges have more Vitamin A and more Vitamin C than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 4.2 times more Vitamin B1, 6.8 times more Vitamin B2, 19.2 times more Vitamin B3, 5 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Crackers, matzo, whole-wheat have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Oranges as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Crackers, matzo, whole-wheat:

• Raw Oranges have 1.7 times more Calcium and 18.1 times more Water than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 7.8 times more Copper, 46.5 times more Iron, 13.4 times more Magnesium, 140 times more Manganese, 21.8 times more Phosphorus, 1.7 times more Potassium, 150.2 times more Selenium and 37.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Crackers, matzo, whole-wheat contain 7.5 times more Energy, 12.5 times more Fat, 4.7 times more Omega 3, 34.3 times more Omega 6, 6.7 times more Carbohydrate, 4.9 times more Fiber and 13.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.