Comparing Nutrients in 14 ounces Navel Oranges VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Navel Oranges	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	68.7% 1992kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	104% 100g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	47% 15g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	162% 2.6g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	207% 35g	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	186% 242g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	9.8% 7.1g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	52.4% 29.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, standard snack-type, regular, low salt	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	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	16% 0.21mg	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	89.3% 357μg	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	53.7% 8.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	17% 171mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	94% 0.85mg	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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	96% 2.2mg	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	129% 905mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	41.4% 1409mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	47.6% 26μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	57% 857mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Crackers, standard snack-type, regular, low salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Crackers, standard snack-type, regular, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Crackers, standard snack-type, regular, low salt:

• 14 ounces of Navel Oranges have 1.5 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular, low salt.
• While 14 oz of Crackers, standard snack-type, regular, low salt contain 6 times more Vitamin B1, 6.7 times more Vitamin B2, 9.5 times more Vitamin B3, 2.6 times more Vitamin B9, 13.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Crackers, standard snack-type, regular, low salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Crackers, standard snack-type, regular, low salt:

• 14 ounces of Navel Oranges have 24.6 times more Water than Crackers, standard snack-type, regular, low salt.
• While 14 oz of Crackers, standard snack-type, regular, low salt contain 2.8 times more Calcium, 5.5 times more Copper, 27.7 times more Iron, 2.5 times more Magnesium, 19.2 times more Manganese, 9.9 times more Phosphorus, 2.1 times more Potassium, more Selenium, 216 times more Sodium and 8.5 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 4.7 times more Sugars and 1.4 times more Fiber than Crackers, standard snack-type, regular, low salt.
• While 14 oz of Crackers, standard snack-type, regular, low salt contain 10.2 times more Energy, 168.7 times more Fat, 222.1 times more Saturated Fat, 72.8 times more Omega 3, 385.4 times more Omega 6, 4.9 times more Carbohydrate and 8.1 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein