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

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, wheat, reduced fat	Oranges with Peel	Recommended Dietary Allowance
Energy	153% 4440kcal	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	66% 21g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	542% 8.67g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	364% 61.8g	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	550% 715g	119% 155g	130g per day for Men 19-50 years
Sugars	207% 150g	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	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	118% 45g	38g per day for Men 19-50 years
Protein	167% 93g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	320% 51.2mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	318% 1270μg	75% 300μg	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	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	78.7% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	206% 247μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Oranges with Peel	Recommended Dietary Allowance
Calcium	80% 800mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	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	628% 50.2mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	925% 21.3mg	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	369% 2580mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	517% 7760mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	158% 17.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	22.2% 823g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Crackers, wheat, reduced fat has 6.3 times more Vitamin B1, 5.4 times more Vitamin B2, 10.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel 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 Oranges with Peel have insufficient amounts of Vitamin B12
• Both Crackers, wheat, reduced fat as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kilogram of Crackers, wheat, reduced fat has 3.9 times more Copper, 6.3 times more Iron, 3.4 times more Magnesium, 11.7 times more Phosphorus, 14.9 times more Selenium, 388 times more Sodium and 15.8 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 30.1 times more Water than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat 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, wheat, reduced fat has 7 times more Energy, 44.6 times more Fat, 60.3 times more Saturated Fat, 54.2 times more Omega 3, 140.5 times more Omega 6, 4.6 times more Carbohydrate and 7.2 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Fiber than Crackers, wheat, reduced fat.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6