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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Oranges with Peel	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	8.62% 250kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	200% 261g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47% 18g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	27.8% 278mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	39.7% 3.18mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.37% 13.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Oranges with Peel 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 Oranges with Peel vs Crackers, flavored, fish-shaped:

• 14 oz of Crackers, flavored, fish-shaped contain 8.1 times more Vitamin B1, 10.3 times more Vitamin B2, 12.8 times more Vitamin B3, 2 times more Vitamin B5 and 5.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, flavored, fish-shaped provide similar amounts of Vitamin B6 per 14 ounces.

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

• 14 ounces of Oranges with Peel have 24.1 times more Water than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 2.4 times more Copper, 5.7 times more Iron, 1.8 times more Magnesium, 7.6 times more Phosphorus, 5.7 times more Selenium, 485 times more Sodium and 9.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, flavored, fish-shaped contain similar levels of Calcium and Potassium per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 1.5 times more Fiber than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 7.3 times more Energy, 59 times more Fat, 58.8 times more Saturated Fat, 26.3 times more Omega 3, 79.1 times more Omega 6, 4.2 times more Carbohydrate and 7.8 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6