Comparing Nutrients in 14 ounces Florida Oranges VS Nabisco, Nabisco Grahams Crackers

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Nabisco, Nabisco Grahams Crackers	7%	21%	72%

Macro Nutrients

	Florida Oranges	Nabisco, Nabisco Grahams Crackers	Recommended Dietary Allowance
Energy	6.3% 183kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	19.3% 6.2g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	233% 302g	130g per day for Men 19-50 years
Sugars	50% 36.3g	126% 91g	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	25% 9.53g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	49.5% 27.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Nabisco, Nabisco Grahams Crackers	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	75.4% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	94% 15mg	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	30.5% 0.4mg	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	45.6% 183μg	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	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	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	Nabisco, Nabisco Grahams Crackers	Recommended Dietary Allowance
Calcium	17% 171mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	13.2% 0.12mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	NA	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	115% 802mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	174% 2616mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Nabisco, Nabisco Grahams Crackers per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Nabisco, Nabisco Grahams Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Nabisco, Nabisco Grahams Crackers:

• 14 ounces of Florida Oranges have more Vitamin C than Nabisco, Nabisco Grahams Crackers.
• While 14 oz of Nabisco, Nabisco Grahams Crackers contain 2.3 times more Vitamin B1, 6 times more Vitamin B2, 9.5 times more Vitamin B3, 2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Florida Oranges.
• 14 ounces of Nabisco, Nabisco Grahams Crackers have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Florida Oranges vs Nabisco, Nabisco Grahams Crackers:

• 14 ounces of Florida Oranges have 1.3 times more Copper and 24.2 times more Water than Nabisco, Nabisco Grahams Crackers.
• While 14 oz of Nabisco, Nabisco Grahams Crackers contain 1.8 times more Calcium, 45.9 times more Iron, 5.9 times more Magnesium, 16.8 times more Phosphorus, more Sodium and 24.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Nabisco, Nabisco Grahams Crackers contain similar levels of Potassium per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Nabisco, Nabisco Grahams Crackers contain 9.2 times more Energy, 47.6 times more Fat, 62.4 times more Saturated Fat, 6.6 times more Carbohydrate, 2.5 times more Sugars, 1.4 times more Fiber and 10 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy and Protein