Comparing Nutrients in 14 ounces Navel Oranges VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Navel Oranges	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	6.7% 194kcal	60% 1734kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	68.2% 66g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	155% 26.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	194% 252g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	61% 44g	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	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	29.2% 11g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, sandwich-type, peanut butter filled, reduced fat	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	22.5% 0.27mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	116% 18.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	22.3% 0.29mg	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	110% 441μg	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	261% 235mg	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	3.97% 0.6mg	49.2% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	17% 171mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	57.3% 0.52mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	141% 77.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	169% 2536mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	9.22% 341g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Crackers, sandwich-type, peanut butter filled, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 14 ounces of Navel Oranges have more Vitamin C than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 6.7 times more Vitamin B1, 5.9 times more Vitamin B2, 11 times more Vitamin B3, 1.4 times more Vitamin B5, 3.3 times more Vitamin B9, 12.4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Crackers, sandwich-type, peanut butter filled, reduced fat provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 14 ounces of Navel Oranges have more Calcium, 1.4 times more Potassium and 9.2 times more Water than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 3.3 times more Copper, 23.1 times more Iron, 2.7 times more Magnesium, 4.2 times more Phosphorus, more Selenium, 639 times more Sodium and 8.4 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc
• 14 ounces of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, sandwich-type, peanut butter filled, reduced fat contain 8.9 times more Energy, 111.1 times more Fat, 163.4 times more Saturated Fat, 6.7 times more Omega 3, 289.4 times more Omega 6, 5.1 times more Carbohydrate, 1.3 times more Sugars, 1.3 times more Fiber and 9.2 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein