Comparing Nutrients in 14 ounces Oranges VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Oranges	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	6.43% 187kcal	57.2% 1659kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	35.4% 34.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	20.5% 6.56g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	137% 2.2g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	100% 17g	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	226% 294g	130g per day for Men 19-50 years
Sugars	51% 37g	7.06% 5.1g	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	1.04% 0.75g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	29.2% 11g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	67% 37.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	232% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	149% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	26.3% 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	133% 532μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	16% 159mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	61.3% 0.55mg	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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	118% 2.72mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	249% 3735mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Crackers, saltines (includes oyster, soda, soup):

• Raw Oranges have 11 times more Vitamin A and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 8.1 times more Vitamin B1, 12.2 times more Vitamin B2, 22.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin B12, 6.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Crackers, saltines (includes oyster, soda, soup):

• Raw Oranges have 2.1 times more Calcium and 17.2 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 3.1 times more Copper, 55.7 times more Iron, 2.3 times more Magnesium, 27.4 times more Manganese, 7.3 times more Phosphorus, 20.6 times more Selenium, more Sodium and 9.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 7.2 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 8.9 times more Energy, 72 times more Fat, 110.2 times more Saturated Fat, 79 times more Omega 3, 237.3 times more Omega 6, 6.3 times more Carbohydrate and 10.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Fiber per 14 oz.
• Both Raw Oranges as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.