Comparing Nutrients in 14 ounces Oranges VS Nabisco, Nabisco Ritz Crackers

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Oranges	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	6.43% 187kcal	67.3% 1953kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	67.6% 21.6g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	225% 38.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	194% 252g	130g per day for Men 19-50 years
Sugars	51% 37g	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	NA	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	NA	% 2.54g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	25% 9.53g	24% 9.13g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	51.2% 28.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	235% 211mg	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	4.76% 0.71mg	92% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	16% 159mg	61% 611mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	4.96% 0.4mg	222% 17.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	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	7.94% 55.6mg	155% 1084mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	233% 3501mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.33% 12.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Nabisco, Nabisco Ritz Crackers:

• Nabisco, Nabisco Ritz Crackers contain 5.1 times more Vitamin B1, 6.6 times more Vitamin B2, 17.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.4 times more Vitamin B9, 19.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Nabisco, Nabisco Ritz Crackers have similar amounts of Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Oranges vs Nabisco, Nabisco Ritz Crackers:

• Raw Oranges have 1.5 times more Potassium and 27.8 times more Water than Nabisco, Nabisco Ritz Crackers.
• While Nabisco, Nabisco Ritz Crackers contain 3.9 times more Calcium, 2.8 times more Copper, 44.7 times more Iron, 1.9 times more Magnesium, 21.6 times more Manganese, 19.5 times more Phosphorus, 9.2 times more Selenium, more Sodium and 8.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Nabisco, Nabisco Ritz Crackers contain 10.5 times more Energy, 193.4 times more Fat, 363.3 times more Saturated Fat, 176 times more Omega 3, 536.1 times more Omega 6, 5.4 times more Carbohydrate and 7.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Nabisco, Nabisco Ritz Crackers have similar amounts of Sugars and Fiber per 14 oz.
• Both Raw Oranges as well as Nabisco, Nabisco Ritz Crackers have insufficient amounts of Glucose and Sucrose in 14 oz.