Comparing Nutrients in 14 ounces Valencia Oranges VS Crackers, wheat, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%

Macro Nutrients

	Valencia Oranges	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	6.7% 194kcal	67.7% 1965kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	57% 18.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	197% 33.5g	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	164% 214g	130g per day for Men 19-50 years
Sugars	NA	NA	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	26% 9.92g	46% 17.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Crackers, wheat, sandwich, with peanut butter filling	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	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	89.5% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	146% 23.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	44.8% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	42% 0.54mg	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	69.5% 278μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	16% 159mg	67.5% 675mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	24.3% 0.22mg	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	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	121% 2.8mg	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	197% 1377mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	NA	157% 86.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	214% 3203mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.36% 13.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Crackers, wheat, sandwich, with peanut butter filling:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 4.5 times more Vitamin B1, 7.3 times more Vitamin B2, 21.4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Crackers, wheat, sandwich, with peanut butter filling:

• Raw Valencia Oranges have 25.4 times more Water than Crackers, wheat, sandwich, with peanut butter filling.
• While Crackers, wheat, sandwich, with peanut butter filling contain 4.3 times more Calcium, 1.5 times more Copper, 29.7 times more Iron, 3.8 times more Magnesium, 30.5 times more Manganese, 20.4 times more Phosphorus, 1.7 times more Potassium, more Sodium and 13.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Crackers, wheat, sandwich, with peanut butter filling contain 10.1 times more Energy, 89 times more Fat, 131.5 times more Saturated Fat, 25.7 times more Omega 3, 191.7 times more Omega 6, 4.5 times more Carbohydrate, 1.8 times more Fiber and 13 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.