Comparing Nutrients in 1 kilogram Crackers, saltines, fat-free, low-sodium VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Oranges with Peel	Recommended Dietary Allowance
Energy	136% 3930kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	7.63% 2.44g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	38% 6.47g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	633% 823g	119% 155g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	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	71% 27g	118% 45g	38g per day for Men 19-50 years
Protein	188% 105g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	432% 5.18mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	454% 5.9mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78% 3.9mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	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	310% 1240μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Oranges with Peel	Recommended Dietary Allowance
Calcium	22% 220mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	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	965% 77.2mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	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	161% 1130mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	389% 214μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	566% 8490mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.92% 34g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, saltines, fat-free, low-sodium 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, saltines, fat-free, low-sodium vs Oranges with Peel :

• 1 kilogram of Crackers, saltines, fat-free, low-sodium has 5.2 times more Vitamin B1, 11.8 times more Vitamin B2, 11.4 times more Vitamin B3 and 4.1 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Oranges with Peel provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin C
• Both Crackers, saltines, fat-free, low-sodium as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Crackers, saltines, fat-free, low-sodium vs Oranges with Peel :

• 1 kilogram of Crackers, saltines, fat-free, low-sodium has 2.5 times more Copper, 9.7 times more Iron, 1.9 times more Magnesium, 5.1 times more Phosphorus, 30.6 times more Selenium, 424.5 times more Sodium and 8.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.2 times more Calcium, 1.7 times more Potassium and 24.2 times more Water than Crackers, saltines, fat-free, low-sodium.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, saltines, fat-free, low-sodium has 6.2 times more Energy, 2.4 times more Omega 3, 14.7 times more Omega 6, 5.3 times more Carbohydrate and 8.1 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6