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

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Valencia Oranges	Recommended Dietary Allowance
Energy	150% 4340kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	122% 118g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	92% 29.3g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	53.8% 0.86g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	550% 715g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	79% 30g	65.8% 25g	38g per day for Men 19-50 years
Protein	164% 92g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Valencia 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	471% 5.65mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	355% 4.62mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	328% 52.5mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.56mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	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	310% 1240μg	98% 390μg	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	539% 485mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Valencia Oranges	Recommended Dietary Allowance
Calcium	119% 1190mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	221% 2mg	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	675% 54mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	302% 6.95mg	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	150% 1050mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	511% 7660mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.1% 41g	23.3% 863g	3700g per day for Men 19-50 years

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

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 6.5 times more Vitamin B1, 11.6 times more Vitamin B2, 19.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 1 kg.

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

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 3 times more Calcium, 5.4 times more Copper, 60 times more Iron, 2.7 times more Magnesium, 30.2 times more Manganese, 6.2 times more Phosphorus, more Sodium and 12.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Potassium and 21.1 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).

Comparison of macro-nutrients per 1 kilogram:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 8.9 times more Energy, 39.3 times more Fat, 83.8 times more Saturated Fat, 5.4 times more Omega 3, 36.2 times more Omega 6, 6 times more Carbohydrate and 8.8 times more Protein than Raw Valencia Oranges.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Raw Valencia Oranges have similar amounts of Fiber per 1 kg.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.