Comparing Nutrients in 1 kilogram Crackers, snack, Goya Crackers VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Crackers, snack, Goya Crackers	Florida Oranges	Recommended Dietary Allowance
Energy	149% 4330kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	138% 134g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	198% 63.2g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	87.8% 15g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 644g	88.8% 115g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	126% 91g	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	6.5% 4.7g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	100% 38g	63% 24g	38g per day for Men 19-50 years
Protein	254% 143g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	39.2% 0.51mg	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	NA	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	500% 450mg	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	12% 1.8mg	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, snack, Goya Crackers	Florida Oranges	Recommended Dietary Allowance
Calcium	16% 160mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	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	708% 56.6mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	10.4% 0.24mg	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	207% 1450mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	443% 6650mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.6% 59.3g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya Crackers VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, snack, Goya Crackers versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, snack, Goya Crackers vs Florida Oranges:

• Both Crackers, snack, Goya Crackers and Raw Florida Oranges have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Crackers, snack, Goya Crackers vs Florida Oranges:

• 1 kilogram of Crackers, snack, Goya Crackers has 4 times more Copper, 62.9 times more Iron, 3.9 times more Magnesium, 26 times more Manganese, 12.1 times more Phosphorus, more Sodium and 14.6 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.7 times more Calcium, 1.4 times more Potassium and 14.7 times more Water than Crackers, snack, Goya Crackers.
• 1 kilogram of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, snack, Goya Crackers has 9.4 times more Energy, 63.6 times more Fat, 252.9 times more Saturated Fat, 3.5 times more Omega 3, 48.1 times more Omega 6, 5.6 times more Carbohydrate, 1.6 times more Fiber and 20.4 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 3.9 times more Sugars than Crackers, snack, Goya Crackers.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein