Comparing Nutrients in 14 ounces Navel Oranges VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Navel Oranges	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	6.7% 194kcal	67.6% 1961kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	106% 18g	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	178% 232g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	57.5% 41.7g	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	2.8% 2.02g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 17g	% 26g	g per day for Men 19-50 years
Fiber	23% 8.73g	24% 9.13g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	82.7% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	45% 0.59mg	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	85.3% 341μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	54.5% 8.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.4% 37.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	17% 171mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	143% 1.3mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	135% 3.1mg	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	155% 1087mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	212% 3179mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.31% 11.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Raw Navel Oranges have 12 times more Vitamin A and more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 7.2 times more Vitamin B1, 5.3 times more Vitamin B2, 14.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 2.5 times more Vitamin B9, 13.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Raw Navel Oranges have 29.3 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 1.9 times more Calcium, 8.3 times more Copper, 21.3 times more Iron, 5 times more Magnesium, 27 times more Manganese, 11.9 times more Phosphorus, 1.3 times more Potassium, more Selenium, 801 times more Sodium and 14.1 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 4.4 times more Fructose than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 10.1 times more Energy, 163.6 times more Fat, 282.5 times more Saturated Fat, 197.9 times more Omega 6, 4.7 times more Carbohydrate and 12.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Sugars and Fiber per 14 oz.
• Both Raw Navel Oranges as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.