Comparing Nutrients in 1 kilogram Oranges VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Oranges	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	16.2% 470kcal	144% 4180kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	51.7% 16.5g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	346% 5.53g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	570% 741g	130g per day for Men 19-50 years
Sugars	129% 94g	17.8% 13g	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	NA	2.62% 1.9g	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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	73.7% 28g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Oranges	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	585% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	375% 4.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	66% 0.86mg	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	335% 1340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	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	12% 1.8mg	76.7% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	40% 400mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	154% 1.4mg	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	12.5% 1mg	696% 55.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	298% 6.86mg	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	20% 140mg	146% 1020mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	44.7% 1520mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	187% 103μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	627% 9410mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	23.4% 868g	1.36% 50.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Crackers, saltines (includes oyster, soda, soup):

• Raw Oranges have 11 times more Vitamin A and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 8.1 times more Vitamin B1, 12.2 times more Vitamin B2, 22.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 4.5 times more Vitamin B9, more Vitamin B12, 6.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Crackers, saltines (includes oyster, soda, soup):

• Raw Oranges have 2.1 times more Calcium and 17.2 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 3.1 times more Copper, 55.7 times more Iron, 2.3 times more Magnesium, 27.4 times more Manganese, 7.3 times more Phosphorus, 20.6 times more Selenium, more Sodium and 9.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 7.2 times more Sugars than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 8.9 times more Energy, 72 times more Fat, 110.2 times more Saturated Fat, 79 times more Omega 3, 237.3 times more Omega 6, 6.3 times more Carbohydrate and 10.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.