Comparing Nutrients in 1 kilogram Crackers, standard snack-type, sandwich, with peanut butter filling VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Oranges	Recommended Dietary Allowance
Energy	170% 4940kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	253% 245g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	268% 45.5g	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	449% 584g	90% 118g	130g per day for Men 19-50 years
Sugars	145% 105g	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	7.03% 5.1g	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	% 27.6g	NA	g per day for Men 19-50 years
Sucrose	% 65.7g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	63% 24g	38g per day for Men 19-50 years
Protein	205% 115g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	408% 4.9mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	382% 61mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	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	215% 860μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	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	137% 20.6mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Oranges	Recommended Dietary Allowance
Calcium	81% 810mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	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	346% 27.7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	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	391% 2740mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	63.2% 2150mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	534% 8010mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling vs Oranges:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 5.6 times more Vitamin B1, 6.8 times more Vitamin B2, 21.7 times more Vitamin B3, 1.9 times more Vitamin B5, 2.5 times more Vitamin B6, 2.9 times more Vitamin B9, 11.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A and more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling vs Oranges:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 2 times more Calcium, 7.2 times more Copper, 27.7 times more Iron, 5.5 times more Magnesium, 31.4 times more Manganese, 19.6 times more Phosphorus, 21.6 times more Selenium, more Sodium and 16.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 29.6 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Raw Oranges have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, sandwich, with peanut butter filling have 10.5 times more Energy, 204.5 times more Fat, 320.2 times more Saturated Fat, 252.8 times more Omega 6, 5 times more Carbohydrate and 12.2 times more Protein than Raw Oranges.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Raw Oranges have similar amounts of Sugars and Fiber per 1 kg.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.