Comparing Nutrients in 14 ounces Navel Oranges VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Navel Oranges	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	6.7% 194kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	200% 261g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	6.46% 4.7g	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	12.3% 8.93g	0.49% 0.36g	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	% 7.8g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 17g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	26% 0.34mg	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	33.7% 135μg	152% 607μg	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	261% 235mg	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	3.97% 0.6mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	17% 171mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	59% 0.53mg	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	6.45% 0.52mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	97% 2.24mg	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	13% 91mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Crackers, flavored, fish-shaped per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Crackers, flavored, fish-shaped:

• 14 oz of Crackers, flavored, fish-shaped contain 12 times more Vitamin B1, 10.1 times more Vitamin B2, 15.1 times more Vitamin B3, 2.5 times more Vitamin B5, 4.5 times more Vitamin B9, 24.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Crackers, flavored, fish-shaped provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Navel Oranges vs Crackers, flavored, fish-shaped:

• 14 ounces of Navel Oranges have 25.1 times more Water than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 1.9 times more Calcium, 3.4 times more Copper, 35.2 times more Iron, 2.3 times more Magnesium, 19.5 times more Manganese, 7.3 times more Phosphorus, 1.3 times more Potassium, more Selenium, 970 times more Sodium and 13.6 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 7.2 times more Sugars and 25 times more Fructose than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 9.4 times more Energy, 118.1 times more Fat, 121.1 times more Saturated Fat, 46.8 times more Omega 3, 151.3 times more Omega 6, 5.2 times more Carbohydrate, 1.4 times more Fiber and 11.2 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein