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Comparing Nutrients in 14 ounces Valencia OrangesVS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

Protein Fat Carbs

Valencia Oranges
8%
5%
87%
Crackers, gluten-free, multi-seeded and multigrain
10%
31%
59%
14 oz ▼

Macro Nutrients

6.7%194kcal
Energy
62%1798kcal
194 kcalvs1798 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.23%1.2g
Fat
65%63g
1.2 gvs63 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.43%0.14g
Saturated Fat
25.7%8.2g
0.14 gvs8.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.97%0.064g
Omega 3
230%3.68g
0.064 gvs3.68 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.03%0.17g
Omega 6
118%20g
0.17 gvs20 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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36.3%47g
Carbohydrate
202%263g
47 gvs263 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
4.7%3.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.4g
NA gvs3.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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26%9.92g
Fiber
107%40.5g
9.92 gvs40.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.37%4.13g
Protein
79.7%44.7g
4.13 gvs44.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

5.3%47.6μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
47.6 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28.8%0.35mg
Vitamin B1
68.8%0.83mg
Thiamine
0.35 mgvs0.83 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.2%0.16mg
Vitamin B2
53%0.69mg
Riboflavin
0.16 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.8%1.1mg
Vitamin B3
120%19mg
Niacin, nicotinic acid, niacinamide
1.1 mgvs19 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20%0.99mg
Vitamin B5
66.6%3.33mg
Pantothenic acid
0.99 mgvs3.33 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.2%0.25mg
Vitamin B6
113%1.47mg
Pyridoxine
0.25 mgvs1.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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38.7%155μg
Vitamin B9
34.7%139μg
Folates and Folic Acid
155 μgvs139 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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214%192mg
Vitamin C
0%0mg
Ascorbic acid
192 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
39.7%5.95mg
Tocopherols and Tocotrienols
NA mgvs5.95 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
45.3%54.4μg
Phytomenadione or phylloquinone
NA μgvs54.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

16%159mg
Calcium
94%945mg
159 mgvs945 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.3%0.15mg
Copper
242%2.18mg
0.15 mgvs2.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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4.47%0.36mg
Iron
140%11.2mg
0.36 mgvs11.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg
Magnesium
155%651mg
39.7 mgvs651 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3.97%0.091mg
Manganese
423%9.73mg
0.091 mgvs9.73 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.64%67.5mg
Phosphorus
212%1484mg
67.5 mgvs1484 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21%710mg
Potassium
44.5%1512mg
710 mgvs1512 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
126%69μg
NA μgvs69 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
116%1738mg
0 mgvs1738 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.16%0.24mg
Zinc
95%10.5mg
0.24 mgvs10.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.26%343g
Water
0.39%14.2g
343 gvs14.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Valencia Oranges vs Crackers, gluten-free, multi-seeded and multigrain:
Comparing minerals per 14 ounces for Valencia Oranges vs Crackers, gluten-free, multi-seeded and multigrain:
Comparison of macro-nutrients per 14 ounces:



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