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Comparing Nutrients in 1 kilogram OrangesVS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
Crackers, gluten-free, multi-seeded and multigrain
10%
31%
59%
1 kg ▼

Macro Nutrients

16.2%470kcal
Energy
156%4530kcal
470 kcalvs4530 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.24%1.2g
Fat
163%158g
1.2 gvs158 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.47%0.15g
Saturated Fat
64.7%20.7g
0.15 gvs20.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.38%0.07g
Omega 3
579%9.26g
0.07 gvs9.26 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.06%0.18g
Omega 6
296%50.4g
0.18 gvs50.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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90%118g
Carbohydrate
510%663g
118 gvs663 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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129%94g
Sugars
12%8.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
94 gvs8.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%8.6g
NA gvs8.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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63%24g
Fiber
268%102g
24 gvs102 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.8%9.4g
Protein
201%113g
9.4 gvs113 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

12.2%110μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
110 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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72.5%0.87mg
Vitamin B1
173%2.08mg
Thiamine
0.87 mgvs2.08 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.8%0.4mg
Vitamin B2
133%1.73mg
Riboflavin
0.4 mgvs1.73 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.6%2.82mg
Vitamin B3
302%48.3mg
Niacin, nicotinic acid, niacinamide
2.82 mgvs48.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
50%2.5mg
Vitamin B5
168%8.4mg
Pantothenic acid
2.5 mgvs8.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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46%0.6mg
Vitamin B6
285%3.7mg
Pyridoxine
0.6 mgvs3.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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75%300μg
Vitamin B9
87.5%350μg
Folates and Folic Acid
300 μgvs350 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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591%532mg
Vitamin C
0%0mg
Ascorbic acid
532 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12%1.8mg
Vitamin E
100%15mg
Tocopherols and Tocotrienols
1.8 mgvs15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
114%137μg
Phytomenadione or phylloquinone
0 μgvs137 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

40%400mg
Calcium
238%2380mg
400 mgvs2380 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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50%0.45mg
Copper
610%5.5mg
0.45 mgvs5.5 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12.5%1mg
Iron
354%28.3mg
1 mgvs28.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg
Magnesium
390%1640mg
100 mgvs1640 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11%0.25mg
Manganese
1066%24.5mg
0.25 mgvs24.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20%140mg
Phosphorus
534%3740mg
140 mgvs3740 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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53.2%1810mg
Potassium
112%3810mg
1810 mgvs3810 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
316%174μg
5 μgvs174 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
292%4380mg
0 mgvs4380 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.36%0.7mg
Zinc
240%26.4mg
0.7 mgvs26.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23.4%868g
Water
0.97%36g
868 gvs36 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Oranges vs Crackers, gluten-free, multi-seeded and multigrain:
Comparing minerals per 1 kilogram for Oranges vs Crackers, gluten-free, multi-seeded and multigrain:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: