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

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Florida Oranges	Recommended Dietary Allowance
Energy	143% 4160kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	78.2% 76g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	33.3% 10.7g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	249% 3.98g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	186% 31.6g	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	581% 755g	88.8% 115g	130g per day for Men 19-50 years
Sugars	17% 12g	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	0% 0g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 9g	NA	g per day for Men 19-50 years
Fiber	287% 109g	63% 24g	38g per day for Men 19-50 years
Protein	203% 113g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-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	154% 1.85mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	327% 52.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.97mg	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	75% 300μg	42.5% 170μg	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	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	72% 11mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Florida Oranges	Recommended Dietary Allowance
Calcium	39% 390mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	497% 4.47mg	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	445% 35.6mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	286% 1200mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	993% 23mg	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	520% 3640mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	110% 3730mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	256% 141μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	497% 7450mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	272% 30mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.7% 26g	23.6% 871g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Crackers, whole-wheat, reduced fat has 1.9 times more Vitamin B1, 13.1 times more Vitamin B3, 3.6 times more Vitamin B5, 3.9 times more Vitamin B6, 1.8 times more Vitamin B9, 6 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.8 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• 1 kilogram of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2 and Vitamin C
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, whole-wheat, reduced fat as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Crackers, whole-wheat, reduced fat has 11.5 times more Copper, 39.6 times more Iron, 12 times more Magnesium, 95.2 times more Manganese, 30.3 times more Phosphorus, 2.2 times more Potassium, 28.2 times more Selenium, more Sodium and 37.4 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 33.6 times more Water than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Florida Oranges contain similar levels of Calcium per one kilogram.
• 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, whole-wheat, reduced fat has 9 times more Energy, 36.1 times more Fat, 42.7 times more Saturated Fat, 36.2 times more Omega 3, 102.1 times more Omega 6, 6.5 times more Carbohydrate, 4.5 times more Fiber and 16.2 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 7.5 times more Sugars than Crackers, whole-wheat, reduced fat.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein