Comparing Nutrients in 14 ounces Oranges with Peel VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Oranges with Peel	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	8.62% 250kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	164% 28g	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	209% 271g	130g per day for Men 19-50 years
Sugars	NA	57% 41.4g	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	0.99% 0.71g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 38.5g	g per day for Men 19-50 years
Fiber	47% 18g	51% 19.4g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, standard snack-type, with whole wheat	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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	110% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	37.7% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	55% 0.71mg	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	57.5% 230μg	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	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	27.8% 278mg	66.3% 663mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	87% 0.78mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	NA	158% 3.64mg	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	202% 1413mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	198% 2969mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.29% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Crackers, standard snack-type, with whole wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Crackers, standard snack-type, with whole wheat:

• 14 ounces of Oranges with Peel have more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While 14 oz of Crackers, standard snack-type, with whole wheat contain 3.2 times more Vitamin B1, 4.9 times more Vitamin B2, 8.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Oranges with Peel .
• 14 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Crackers, standard snack-type, with whole wheat:

• 14 ounces of Oranges with Peel have 30.1 times more Water than Crackers, standard snack-type, with whole wheat.
• While 14 oz of Crackers, standard snack-type, with whole wheat contain 2.4 times more Calcium, 3.5 times more Copper, 4.6 times more Iron, 3.4 times more Magnesium, 16.2 times more Phosphorus, 12.4 times more Selenium, 374 times more Sodium and 10.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, standard snack-type, with whole wheat contain similar levels of 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 oz of Crackers, standard snack-type, with whole wheat contain 7.3 times more Energy, 59.5 times more Fat, 124.1 times more Saturated Fat, 55.8 times more Omega 3, 159.9 times more Omega 6, 4.4 times more Carbohydrate and 5.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, standard snack-type, with whole wheat offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6