Comparing Nutrients in 1 kilogram Crackers, cream, La Moderna Rikis Cream Crackers VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Oranges with Peel	Recommended Dietary Allowance
Energy	160% 4640kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	82.3% 26.3g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	36% 6.12g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	499% 649g	119% 155g	130g per day for Men 19-50 years
Sugars	144% 104g	NA	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	15% 11g	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	% 9.5g	NA	g per day for Men 19-50 years
Sucrose	% 79.7g	NA	g per day for Men 19-50 years
Fiber	63% 24g	118% 45g	38g per day for Men 19-50 years
Protein	128% 72g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	71.5% 0.93mg	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	NA	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	333% 8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	789% 710mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Oranges with Peel	Recommended Dietary Allowance
Calcium	734% 7340mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	63.3% 0.57mg	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	830% 66.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	367% 8.45mg	NA	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	143% 1000mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	501% 7520mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	374% 41mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.2% 44.8g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, La Moderna Rikis Cream Crackers VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, cream, La Moderna Rikis Cream Crackers vs Oranges with Peel :

• 1 kilogram of Crackers, cream, La Moderna Rikis Cream Crackers has more Vitamin B12 than Oranges with Peel .
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 1 kilogram for Crackers, cream, La Moderna Rikis Cream Crackers vs Oranges with Peel :

• 1 kilogram of Crackers, cream, La Moderna Rikis Cream Crackers has 10.5 times more Calcium, 2 times more Copper, 8.3 times more Iron, 2 times more Magnesium, 4.5 times more Phosphorus, 376 times more Sodium and 37.4 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Potassium and 18.4 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, cream, La Moderna Rikis Cream Crackers has 7.4 times more Energy, 65 times more Fat, 75.3 times more Saturated Fat, 13.9 times more Omega 6, 4.2 times more Carbohydrate and 5.5 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.9 times more Fiber than Crackers, cream, La Moderna Rikis Cream Crackers.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 6
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in one kilogram.