Comparing Nutrients in 1 kilogram Crackers, standard snack-type, regular VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, standard snack-type, regular	Oranges	Recommended Dietary Allowance
Energy	176% 5100kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	272% 264g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	174% 55.6g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	966% 15.5g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	681% 116g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	472% 613g	90% 118g	130g per day for Men 19-50 years
Sugars	113% 81.8g	129% 94g	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	4% 2.9g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 69.5g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	63% 24g	38g per day for Men 19-50 years
Protein	119% 66.4g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	347% 4.16mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	351% 4.56mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	272% 43.5mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	46% 0.6mg	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	230% 920μg	75% 300μg	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	591% 532mg	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	202% 30.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	578% 693μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Oranges	Recommended Dietary Allowance
Calcium	120% 1200mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	50% 0.45mg	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	504% 40.3mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	11% 0.25mg	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	354% 2480mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	484% 7260mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, regular vs Oranges:

• Crackers, standard snack-type, regular have 4.8 times more Vitamin B1, 11.4 times more Vitamin B2, 15.4 times more Vitamin B3, 1.7 times more Vitamin B5, 3.1 times more Vitamin B9, 16.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Raw Oranges have similar amounts of Vitamin B6 per 1 kg.
• Both Crackers, standard snack-type, regular as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, regular vs Oranges:

• Crackers, standard snack-type, regular have 3 times more Calcium, 2.3 times more Copper, 40.3 times more Iron, 1.8 times more Magnesium, 19.6 times more Manganese, 17.7 times more Phosphorus, 13.4 times more Selenium, more Sodium and 7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Potassium and 27.6 times more Water than Crackers, standard snack-type, regular.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, regular have 10.9 times more Energy, 220.3 times more Fat, 370.8 times more Saturated Fat, 220.9 times more Omega 3, 642.8 times more Omega 6, 5.2 times more Carbohydrate and 7.1 times more Protein than Raw Oranges.
• Both Crackers, standard snack-type, regular and Raw Oranges have similar amounts of Sugars and Fiber per 1 kg.
• Both Crackers, standard snack-type, regular as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.