Comparing Nutrients in 14 ounces Oranges VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%

Macro Nutrients

	Oranges	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Energy	6.43% 187kcal	64% 1861kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	77.5% 75g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	116% 1.85g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	83.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	199% 258g	130g per day for Men 19-50 years
Sugars	51% 37g	4.7% 3.4g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	36.6% 14g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	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	256% 3.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	NA	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	NA	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	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Calcium	16% 159mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	71% 0.64mg	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	242% 19.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	95% 2.2mg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	216% 3235mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 8.9 times more Vitamin B1, 14.1 times more Vitamin B2, 24.1 times more Vitamin B3 and 2.7 times more Vitamin B5 than Raw Oranges.

Comparing minerals per 14 ounces for Oranges vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• Raw Oranges have 24.7 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 2.3 times more Calcium, 3.6 times more Copper, 48.7 times more Iron, 2.8 times more Magnesium, 22.1 times more Manganese, 12.4 times more Phosphorus, 1.8 times more Potassium, more Sodium and 14.9 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 10.9 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 10 times more Energy, 157.8 times more Fat, 142.5 times more Saturated Fat, 66.6 times more Omega 3, 198 times more Omega 6, 5.5 times more Carbohydrate, 1.5 times more Fiber and 10.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have insufficient amounts of Glucose and Sucrose in 14 oz.