Comparing Nutrients in 14 ounces Florida Oranges VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Florida Oranges	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	6.3% 183kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	NA	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	196% 255g	130g per day for Men 19-50 years
Sugars	50% 36.3g	5.47% 3.97g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	25% 9.53g	169% 64.3g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	85.5% 48g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	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	17% 67.5μg	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	198% 179mg	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

	Florida Oranges	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	17% 171mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	284% 2.56mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	187% 786mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	435% 10mg	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	239% 1675mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	55.7% 1893mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 14 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 2.1 times more Vitamin B1, 5.5 times more Vitamin B2 and 13.5 times more Vitamin B3 than Raw Florida Oranges.

Comparing minerals per 14 ounces for Florida Oranges vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 14 ounces of Florida Oranges have 20.3 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 14 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 5.2 times more Calcium, 16.5 times more Copper, 35.2 times more Iron, 19.8 times more Magnesium, 105 times more Manganese, 35.2 times more Phosphorus, 2.8 times more Potassium, 39.4 times more Selenium, more Sodium and 36.9 times more Zinc than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 9.1 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 14 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 9.7 times more Energy, 74.4 times more Fat, 5.6 times more Carbohydrate, 6.8 times more Fiber and 17.2 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy and Protein