Comparing Nutrients in 1 kilogram Crackers, crispbread, rye VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, crispbread, rye	Oranges	Recommended Dietary Allowance
Energy	126% 3660kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	632% 822g	90% 118g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	129% 94g	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	434% 165g	63% 24g	38g per day for Men 19-50 years
Protein	141% 79g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.43mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.76mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	46% 0.6mg	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	118% 470μg	75% 300μg	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	0% 0mg	591% 532mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54% 8.1mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Oranges	Recommended Dietary Allowance
Calcium	31% 310mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	50% 0.45mg	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	304% 24.3mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1076% 24.8mg	11% 0.25mg	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	384% 2690mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	94% 3190mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	665% 366μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	273% 4100mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	217% 24mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	1.65% 61g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, crispbread, rye vs Oranges:

• Crackers, crispbread, rye have 2.8 times more Vitamin B1, 3.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.7 times more Vitamin B5, 3.5 times more Vitamin B6, 1.6 times more Vitamin B9, 4.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, crispbread, rye vs Oranges:

• Crackers, crispbread, rye have 5.7 times more Copper, 24.3 times more Iron, 7.8 times more Magnesium, 99 times more Manganese, 19.2 times more Phosphorus, 1.8 times more Potassium, 73.2 times more Selenium, more Sodium and 34.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Calcium and 14.2 times more Water than Crackers, crispbread, rye.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, crispbread, rye have 7.8 times more Energy, 10.8 times more Fat, 11.3 times more Omega 3, 26.6 times more Omega 6, 7 times more Carbohydrate, 6.9 times more Fiber and 8.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 8.7 times more Sugars than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.