Comparing Nutrients in 1 kilogram Crackers, rye, wafers, plain VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Crackers, rye, wafers, plain	Florida Oranges	Recommended Dietary Allowance
Energy	115% 3340kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3.38% 1.08g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.5g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	618% 804g	88.8% 115g	130g per day for Men 19-50 years
Sugars	14% 10g	126% 91g	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	603% 229g	63% 24g	38g per day for Men 19-50 years
Protein	171% 96g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Florida 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	356% 4.27mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	39.2% 0.51mg	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	113% 450μg	42.5% 170μg	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	1.1% 1mg	500% 450mg	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	53.3% 8mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Florida Oranges	Recommended Dietary Allowance
Calcium	40% 400mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	512% 4.6mg	43.3% 0.39mg	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	743% 59.4mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	2333% 53.7mg	10.4% 0.24mg	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	477% 3340mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	146% 4950mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	433% 238μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	371% 5570mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.35% 50g	23.6% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, rye, wafers, plain vs Florida Oranges:

• Crackers, rye, wafers, plain have 4.3 times more Vitamin B1, 7.2 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B5, 5.3 times more Vitamin B6, 2.6 times more Vitamin B9, 4.4 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A and 450 times more Vitamin C than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, rye, wafers, plain vs Florida Oranges:

• Crackers, rye, wafers, plain have 11.8 times more Copper, 66 times more Iron, 12.1 times more Magnesium, 223.6 times more Manganese, 27.8 times more Phosphorus, 2.9 times more Potassium, 47.6 times more Selenium, more Sodium and 35 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 17.4 times more Water than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Raw Florida Oranges have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, rye, wafers, plain have 7.3 times more Energy, 4.4 times more Omega 3, 11.3 times more Omega 6, 7 times more Carbohydrate, 9.5 times more Fiber and 13.7 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 9 times more Sugars than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Raw Florida Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.