Comparing Nutrients in 1 kilogram Fresh Orange juice VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Fresh Orange juice	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	15.5% 450kcal	143% 4160kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	78.2% 76g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	33.3% 10.7g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	249% 3.98g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	186% 31.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	581% 755g	130g per day for Men 19-50 years
Sugars	116% 84g	17% 12g	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	29.2% 21g	0% 0g	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	% 18g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 41.4g	% 9g	g per day for Men 19-50 years
Fiber	5.26% 2g	287% 109g	38g per day for Men 19-50 years
Protein	12.5% 7g	203% 113g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	327% 52.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	152% 1.97mg	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	75% 300μg	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	556% 500mg	0% 0mg	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	2.67% 0.4mg	72% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	11% 110mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	497% 4.47mg	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	25% 2mg	445% 35.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	286% 1200mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	993% 23mg	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	24.3% 170mg	520% 3640mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	110% 3730mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	497% 7450mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	272% 30mg	11mg per day for Men 19-50 years
Water	24% 883g	0.7% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Crackers, whole-wheat, reduced fat per 1 kg

Compare the macro and micronutrient content in 1 kg of Fresh Orange juice versus 1 kg of Crackers, whole-wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Crackers, whole-wheat, reduced fat:

• 1 kilogram of Fresh Orange juice has 1.4 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• While 1 kg of Crackers, whole-wheat, reduced fat contains 2.1 times more Vitamin B1, 13.1 times more Vitamin B3, 4.7 times more Vitamin B5, 4.9 times more Vitamin B6, 27 times more Vitamin E and 125 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Orange juice as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Crackers, whole-wheat, reduced fat:

• 1 kilogram of Fresh Orange juice has 34.1 times more Water than Crackers, whole-wheat, reduced fat.
• While 1 kg of Crackers, whole-wheat, reduced fat contains 3.5 times more Calcium, 10.2 times more Copper, 17.8 times more Iron, 10.9 times more Magnesium, 163.2 times more Manganese, 21.4 times more Phosphorus, 1.9 times more Potassium, 141 times more Selenium, 745 times more Sodium and 59.8 times more Zinc than Raw Orange juice.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has 6.9 times more Sugars and more Fructose than Crackers, whole-wheat, reduced fat.
• While 1 kg of Crackers, whole-wheat, reduced fat contains 9.2 times more Energy, 38 times more Fat, 44.5 times more Saturated Fat, 36.2 times more Omega 3, 109.1 times more Omega 6, 7.3 times more Carbohydrate, 54.5 times more Fiber and 16.2 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein