Comparing Nutrients in 1 kilogram Crackers, saltines (includes oyster, soda, soup) VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Valencia Oranges	Recommended Dietary Allowance
Energy	144% 4180kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.5g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	346% 5.53g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	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	570% 741g	91% 119g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	2.62% 1.9g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	65.8% 25g	38g per day for Men 19-50 years
Protein	169% 95g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	585% 7mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	375% 4.87mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.4mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	48.5% 0.63mg	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	335% 1340μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.5% 0.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	539% 485mg	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	76.7% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	212% 254μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Valencia Oranges	Recommended Dietary Allowance
Calcium	19% 190mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	41% 0.37mg	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	696% 55.7mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	298% 6.86mg	10% 0.23mg	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	146% 1020mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	187% 103μg	NA	55μg per day for Men 19-50 years
Sodium	627% 9410mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, saltines (includes oyster, soda, soup) vs Valencia Oranges:

• Crackers, saltines (includes oyster, soda, soup) have 8.1 times more Vitamin B1, 12.2 times more Vitamin B2, 23.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, saltines (includes oyster, soda, soup) vs Valencia Oranges:

• Crackers, saltines (includes oyster, soda, soup) have 3.8 times more Copper, 61.9 times more Iron, 2.3 times more Magnesium, 29.8 times more Manganese, 6 times more Phosphorus, more Sodium and 11.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Calcium and 17.1 times more Water than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Raw Valencia Oranges have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines (includes oyster, soda, soup) have 8.5 times more Energy, 28.8 times more Fat, 47.2 times more Saturated Fat, 34.6 times more Omega 3, 97.1 times more Omega 6, 6.2 times more Carbohydrate and 9.1 times more Protein than Raw Valencia Oranges.
• Both Crackers, saltines (includes oyster, soda, soup) and Raw Valencia Oranges have similar amounts of Fiber per 1 kg.
• Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.