Nutrient Comparison: Oranges with Peel VS Crackers, whole-wheat per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Crackers, 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, whole-wheat:
- 14 ounces of Oranges with Peel have 2.4 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat.
- While 14 oz of Crackers, whole-wheat contain 1.8 times more Vitamin B1, 9.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Oranges with Peel .
- Both Oranges with Peel and Crackers, whole-wheat provide similar amounts of Vitamin B9 per 14 ounces.
- 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin C
- Both Raw Oranges with Peel as well as Crackers, 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, whole-wheat:
- 14 ounces of Oranges with Peel have 1.9 times more Calcium and 28 times more Water than Crackers, whole-wheat.
- While 14 oz of Crackers, whole-wheat contain 7.4 times more Copper, 4.2 times more Iron, 7.9 times more Magnesium, 15 times more Phosphorus, 1.8 times more Potassium, 14.4 times more Selenium, 400 times more Sodium and 23.9 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 oz of Crackers, whole-wheat contain 6.8 times more Energy, 47.1 times more Fat, 58.9 times more Saturated Fat, 52.7 times more Omega 3, 138.5 times more Omega 6, 4.5 times more Carbohydrate, 2.3 times more Fiber 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