Comparing Nutrients in 14 ounces Oranges VS Crackers, toast thins, low sodium

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Oranges	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	6.43% 187kcal	60.5% 1754kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	40% 13g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	240% 3.85g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	179% 30.4g	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	207% 269g	130g per day for Men 19-50 years
Sugars	51% 37g	70.6% 51g	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	101% 38.5g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Crackers, toast thins, low sodium	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	123% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	93% 1.2mg	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	32.7% 131μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	44.7% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	91% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	16% 159mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	135% 1.2mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	96% 405mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	NA	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	151% 1056mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	35.7% 1214mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	333% 183μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	47% 703mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.87% 32.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Crackers, toast thins, low sodium:

• Raw Oranges have more Vitamin A and more Vitamin C than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 4.3 times more Vitamin B1, 3.2 times more Vitamin B2, 13.2 times more Vitamin B3, 5.1 times more Vitamin B6, 9.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Crackers, toast thins, low sodium have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Oranges as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Crackers, toast thins, low sodium:

• Raw Oranges have more Calcium and 10.7 times more Water than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 6.8 times more Copper, 34.8 times more Iron, 10.2 times more Magnesium, 19 times more Phosphorus, 1.7 times more Potassium, 92.2 times more Selenium, more Sodium and 27.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Crackers, toast thins, low sodium contain 9.4 times more Energy, 134.4 times more Fat, 215.1 times more Saturated Fat, 138.4 times more Omega 3, 425.1 times more Omega 6, 5.8 times more Carbohydrate, 1.4 times more Sugars, 4 times more Fiber and 6.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Crackers, toast thins, low sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.