Comparing Nutrients in 14 ounces Valencia Oranges VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Valencia Oranges	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	6.7% 194kcal	62.3% 1806kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	40% 12.7g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	245% 3.9g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	174% 29.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	216% 281g	130g per day for Men 19-50 years
Sugars	NA	84.7% 61.4g	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	2.3% 1.67g	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	% 3.14g	g per day for Men 19-50 years
Sucrose	NA	% 47g	g per day for Men 19-50 years
Fiber	26% 9.92g	72% 27.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Crackers, wheat, regular	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	74.5% 0.97mg	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	38.7% 155μg	37.7% 151μg	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	214% 192mg	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	NA	41% 6.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	16% 159mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	121% 1.1mg	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	4.47% 0.36mg	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	267% 6.15mg	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	9.64% 67.5mg	171% 1199mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	33% 1123mg	3400mg per day for Men 19-50 years
Selenium	NA	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	185% 2774mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.29% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Crackers, wheat, regular:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 3.3 times more Vitamin B1, 3.7 times more Vitamin B2, 14.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 3.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Crackers, wheat, regular have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Valencia Oranges as well as Crackers, wheat, regular have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Crackers, wheat, regular:

• Raw Valencia Oranges have 31.4 times more Water than Crackers, wheat, regular.
• While Crackers, wheat, regular contain 2.3 times more Calcium, 7.4 times more Copper, 29.3 times more Iron, 7.2 times more Magnesium, 67.3 times more Manganese, 17.8 times more Phosphorus, 1.6 times more Potassium, more Sodium and 27.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Crackers, wheat, regular contain 9.3 times more Energy, 54.7 times more Fat, 91.7 times more Saturated Fat, 61.7 times more Omega 3, 169.9 times more Omega 6, 5.9 times more Carbohydrate, 2.8 times more Fiber and 7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Crackers, wheat, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.