Comparing Nutrients in 14 ounces Oranges with Peel VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Oranges with Peel	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	8.62% 250kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	196% 3.13g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	150% 25.5g	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	208% 271g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	70% 26.6g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, saltines, whole wheat (includes multi-grain)	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	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	65% 0.85mg	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	81.4% 325μg	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	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	60.5% 72.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	27.8% 278mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	117% 1.06mg	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	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	NA	258% 5.93mg	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	111% 778mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	25.8% 877mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	186% 102μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	321% 4818mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	8.83% 327g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Crackers, saltines, whole wheat (includes multi-grain) per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Crackers, saltines, whole wheat (includes multi-grain) 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, whole wheat (includes multi-grain):

• 14 ounces of Oranges with Peel have more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• While 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 4.7 times more Vitamin B1, 4.5 times more Vitamin B2, 8.9 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Oranges with Peel .
• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Crackers, saltines, whole wheat (includes multi-grain):

• 14 ounces of Oranges with Peel have more Calcium and 8.4 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• While 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 4.7 times more Copper, 6.4 times more Iron, 5 times more Magnesium, 8.9 times more Phosphorus, 36.9 times more Selenium, 607 times more Sodium and 13.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Potassium per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 6.3 times more Energy, 35.7 times more Fat, 49.3 times more Omega 3, 146.3 times more Omega 6, 4.4 times more Carbohydrate, 1.5 times more Fiber and 5.5 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6