Comparing Nutrients in 1 kilogram Oranges VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Oranges	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	16.2% 470kcal	161% 4670kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	44.8% 14.3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	274% 4.4g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	228% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	506% 658g	130g per day for Men 19-50 years
Sugars	129% 94g	14.2% 10.3g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	63% 24g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Oranges	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	694% 8.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	390% 5.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	415% 66.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	139% 6.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	46% 0.6mg	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	383% 1530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	NA	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	12% 1.8mg	245% 36.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	231% 277μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	40% 400mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	141% 1.27mg	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	591% 47.3mg	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	229% 5.27mg	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	223% 1560mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	631% 9470mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.94% 34.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 9.6 times more Vitamin B1, 12.7 times more Vitamin B2, 23.5 times more Vitamin B3, 2.8 times more Vitamin B5, 5.1 times more Vitamin B9, 20.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have similar amounts of Vitamin B6 per 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• Raw Oranges have 25 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 1.9 times more Calcium, 2.8 times more Copper, 47.3 times more Iron, 2.3 times more Magnesium, 21.1 times more Manganese, 11.1 times more Phosphorus, 8 times more Selenium, more Sodium and 13.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 9.1 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain 9.9 times more Energy, 153.5 times more Fat, 95.5 times more Saturated Fat, 62.7 times more Omega 3, 215.7 times more Omega 6, 5.6 times more Carbohydrate and 10 times more Protein than Raw Oranges.
• Both Raw Oranges and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Original have insufficient amounts of Glucose and Sucrose in 1 kg.