Comparing Nutrients in 14 ounces Oranges with Peel VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Oranges with Peel	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	8.62% 250kcal	53.8% 1560kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	251% 327g	130g per day for Men 19-50 years
Sugars	NA	2.1% 1.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47% 18g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	171% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	31% 1.55mg	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	123% 492μg	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	313% 282mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	27.8% 278mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	64% 0.58mg	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	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	NA	110% 2.53mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	154% 85μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	225% 3370mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Crackers, saltines, fat-free, low-sodium per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Crackers, saltines, fat-free, low-sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Crackers, saltines, fat-free, low-sodium:

• 14 ounces of Oranges with Peel have more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• While 14 oz of Crackers, saltines, fat-free, low-sodium contain 5.2 times more Vitamin B1, 11.8 times more Vitamin B2, 11.4 times more Vitamin B3 and 4.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, saltines, fat-free, low-sodium provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Crackers, saltines, fat-free, low-sodium:

• 14 ounces of Oranges with Peel have 3.2 times more Calcium, 1.7 times more Potassium and 24.2 times more Water than Crackers, saltines, fat-free, low-sodium.
• While 14 oz of Crackers, saltines, fat-free, low-sodium contain 2.5 times more Copper, 9.7 times more Iron, 1.9 times more Magnesium, 5.1 times more Phosphorus, 30.6 times more Selenium, 424.5 times more Sodium and 8.5 times more Zinc than Raw Oranges with Peel .
• 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 1.7 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• While 14 oz of Crackers, saltines, fat-free, low-sodium contain 6.2 times more Energy, 2.4 times more Omega 3, 14.7 times more Omega 6, 5.3 times more Carbohydrate and 8.1 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6