Comparing Nutrients in 1 kilogram Crackers, snack, Goya Crackers VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, snack, Goya Crackers	Oranges with Peel	Recommended Dietary Allowance
Energy	149% 4330kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	138% 134g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	198% 63.2g	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	87.8% 15g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 644g	119% 155g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	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	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	118% 45g	38g per day for Men 19-50 years
Protein	254% 143g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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, snack, Goya Crackers	Oranges with Peel	Recommended Dietary Allowance
Calcium	16% 160mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	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	708% 56.6mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	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	207% 1450mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	443% 6650mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.6% 59.3g	22.2% 823g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Crackers, snack, Goya Crackers 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, snack, Goya Crackers vs Oranges with Peel :

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

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

• 1 kilogram of Crackers, snack, Goya Crackers has 2.7 times more Copper, 7.1 times more Iron, 2.8 times more Magnesium, 6.6 times more Phosphorus, 332.5 times more Sodium and 10.6 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4.4 times more Calcium, 1.6 times more Potassium and 13.9 times more Water than Crackers, snack, Goya Crackers.
• 1 kilogram of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, snack, Goya Crackers has 6.9 times more Energy, 44.5 times more Fat, 180.7 times more Saturated Fat, 2.4 times more Omega 3, 33.9 times more Omega 6, 4.2 times more Carbohydrate and 11 times more Protein than Oranges with Peel .
• Both Crackers, snack, Goya Crackers and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6