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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Oranges with Peel	Recommended Dietary Allowance
Energy	144% 4180kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	169% 95g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	585% 7mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	375% 4.87mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	403% 64.4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	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	335% 1340μg	75% 300μg	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	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	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)	Oranges with Peel	Recommended Dietary Allowance
Calcium	19% 190mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	696% 55.7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	298% 6.86mg	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	146% 1020mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	187% 103μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	627% 9410mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.36% 50.5g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, saltines (includes oyster, soda, soup) 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 (includes oyster, soda, soup) vs Oranges with Peel :

• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) has 7 times more Vitamin B1, 9.7 times more Vitamin B2, 12.9 times more Vitamin B3, 1.6 times more Vitamin B5, 4.5 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Oranges with Peel provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) has 2.4 times more Copper, 7 times more Iron, 1.6 times more Magnesium, 4.6 times more Phosphorus, 14.7 times more Selenium, 470.5 times more Sodium and 6.3 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.7 times more Calcium, 1.3 times more Potassium and 16.3 times more Water than Crackers, saltines (includes oyster, soda, soup).
• 1 kilogram of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium
• 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 (includes oyster, soda, soup) has 6.6 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, 4.8 times more Carbohydrate and 7.3 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.6 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6