Comparing Nutrients in 1 kilogram Crackers, rye, wafers, seasoned VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Navel Oranges	Recommended Dietary Allowance
Energy	131% 3810kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	40.2% 13g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	199% 3.18g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	193% 33g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 738g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	550% 209g	58% 22g	38g per day for Men 19-50 years
Protein	161% 90g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.7mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	60.8% 0.79mg	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	130% 520μg	85% 340μg	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	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Navel Oranges	Recommended Dietary Allowance
Calcium	44% 440mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	550% 4.95mg	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	380% 30.4mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	252% 1060mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1031% 23.7mg	12.6% 0.29mg	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	439% 3070mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	591% 325μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	591% 8870mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.1% 40g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, rye, wafers, seasoned vs Navel Oranges:

• Crackers, rye, wafers, seasoned have 4.6 times more Vitamin B1, 4.4 times more Vitamin B2, 5.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and 591 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Crackers, rye, wafers, seasoned vs Navel Oranges:

• Crackers, rye, wafers, seasoned have 12.7 times more Copper, 23.4 times more Iron, 9.6 times more Magnesium, 81.8 times more Manganese, 13.3 times more Phosphorus, 2.7 times more Potassium, more Selenium, 887 times more Sodium and 31.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 21.5 times more Water than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Navel Oranges have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, rye, wafers, seasoned have 7.8 times more Energy, 61.3 times more Fat, 75.7 times more Saturated Fat, 35.3 times more Omega 3, 142.7 times more Omega 6, 5.9 times more Carbohydrate, 9.5 times more Fiber and 9.9 times more Protein than Raw Navel Oranges.
• Both Crackers, rye, wafers, seasoned as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.