Comparing Nutrients in 1 kilogram Crackers, wheat, reduced fat VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Crackers, wheat, reduced fat	Florida Oranges	Recommended Dietary Allowance
Energy	153% 4440kcal	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	66% 21g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	542% 8.67g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	364% 61.8g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	550% 715g	88.8% 115g	130g per day for Men 19-50 years
Sugars	207% 150g	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	12% 8.8g	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	% 15.5g	NA	g per day for Men 19-50 years
Sucrose	% 92g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	63% 24g	38g per day for Men 19-50 years
Protein	167% 93g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Florida 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	521% 6.25mg	83.3% 1mg	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	320% 51.2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	318% 1270μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.3% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	500% 450mg	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	78.7% 12mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	206% 247μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Florida Oranges	Recommended Dietary Allowance
Calcium	80% 800mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	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	628% 50.2mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	925% 21.3mg	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	369% 2580mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	517% 7760mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	158% 17.4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, wheat, reduced fat 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, wheat, reduced fat vs Florida Oranges:

• 1 kilogram of Crackers, wheat, reduced fat has 6.3 times more Vitamin B1, 6.8 times more Vitamin B2, 12.8 times more Vitamin B3, 2 times more Vitamin B5, 2.9 times more Vitamin B6, 7.5 times more Vitamin B9, more Vitamin B12, 6.6 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains more Vitamin C than Crackers, wheat, reduced fat.
• 1 kilogram of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Crackers, wheat, reduced fat as well as Raw Florida Oranges have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, wheat, reduced fat vs Florida Oranges:

• 1 kilogram of Crackers, wheat, reduced fat has 1.9 times more Calcium, 5.7 times more Copper, 55.8 times more Iron, 4.7 times more Magnesium, 88.6 times more Manganese, 21.5 times more Phosphorus, 1.2 times more Potassium, 20.8 times more Selenium, more Sodium and 21.8 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 31.9 times more Water than Crackers, wheat, reduced fat.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, wheat, reduced fat has 9.7 times more Energy, 63.7 times more Fat, 84.5 times more Saturated Fat, 78.8 times more Omega 3, 199.4 times more Omega 6, 6.2 times more Carbohydrate, 1.6 times more Sugars, 1.4 times more Fiber and 13.3 times more Protein than Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein