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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Oranges with Peel	Recommended Dietary Allowance
Energy	170% 4940kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	253% 245g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	268% 45.5g	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	449% 584g	119% 155g	130g per day for Men 19-50 years
Sugars	145% 105g	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	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	118% 45g	38g per day for Men 19-50 years
Protein	205% 115g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	408% 4.9mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	382% 61mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	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	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	137% 20.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79% 95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Oranges with Peel	Recommended Dietary Allowance
Calcium	81% 810mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	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	346% 27.7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	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	391% 2740mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	63.2% 2150mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	534% 8010mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.79% 29.3g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, sandwich, with peanut butter filling VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling vs Oranges with Peel :

• 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling has 4.9 times more Vitamin B1, 5.4 times more Vitamin B2, 12.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.9 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Crackers, standard snack-type, sandwich, with peanut butter filling vs Oranges with Peel :

• 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling has 5.7 times more Copper, 3.5 times more Iron, 3.9 times more Magnesium, 12.5 times more Phosphorus, 15.4 times more Selenium, 400.5 times more Sodium and 10.3 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 28.1 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Oranges with Peel contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, standard snack-type, sandwich, with peanut butter filling has 7.8 times more Energy, 81.8 times more Fat, 137.2 times more Saturated Fat, 103.4 times more Omega 6, 3.8 times more Carbohydrate and 8.8 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 6
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in one kilogram.