Comparing Nutrients in 14 ounces Florida Oranges VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Florida Oranges	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	6.3% 183kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	209% 271g	130g per day for Men 19-50 years
Sugars	50% 36.3g	57% 41.4g	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	0.99% 0.71g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 38.5g	g per day for Men 19-50 years
Fiber	25% 9.53g	51% 19.4g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	110% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	55% 0.71mg	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	17% 67.5μg	57.5% 230μg	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	198% 179mg	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	4.76% 0.71mg	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	17% 171mg	66.3% 663mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	87% 0.78mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	158% 3.64mg	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	6.8% 47.6mg	202% 1413mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	198% 2969mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Crackers, standard snack-type, with whole wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Crackers, standard snack-type, with whole wheat:

• 14 ounces of Florida Oranges have more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While 14 oz of Crackers, standard snack-type, with whole wheat contain 3.2 times more Vitamin B1, 6.1 times more Vitamin B2, 11.1 times more Vitamin B3, 1.9 times more Vitamin B5, 3.5 times more Vitamin B6, 3.4 times more Vitamin B9, 16.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Crackers, standard snack-type, with whole wheat:

• 14 ounces of Florida Oranges have 31.9 times more Water than Crackers, standard snack-type, with whole wheat.
• While 14 oz of Crackers, standard snack-type, with whole wheat contain 3.9 times more Calcium, 5.1 times more Copper, 40.6 times more Iron, 4.7 times more Magnesium, 38.2 times more Manganese, 29.7 times more Phosphorus, 17.4 times more Selenium, more Sodium and 13.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Crackers, standard snack-type, with whole wheat contain similar levels of Potassium per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, standard snack-type, with whole wheat contain 10.1 times more Energy, 85 times more Fat, 173.8 times more Saturated Fat, 81.1 times more Omega 3, 227 times more Omega 6, 5.9 times more Carbohydrate, 2 times more Fiber and 10.4 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Crackers, standard snack-type, with whole wheat offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein