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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	10%	34%	56%

Macro Nutrients

	Oranges	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Energy	16.2% 470kcal	158% 4590kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	81.7% 26g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	178% 30.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	498% 647g	130g per day for Men 19-50 years
Sugars	129% 94g	11.4% 8.3g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	92% 35g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	199% 112g	56g per day for Men 19-50 years

Vitamins

	Oranges	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	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	700% 8.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	356% 4.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	368% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	61.5% 0.8mg	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	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan	Recommended Dietary Allowance
Calcium	40% 400mg	101% 1010mg	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	556% 44.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	243% 5.6mg	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	291% 2040mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	791% 11870mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	120% 13mg	11mg per day for Men 19-50 years
Water	23.4% 868g	0.9% 33.3g	3700g per day for Men 19-50 years

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

• Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 9.7 times more Vitamin B1, 11.6 times more Vitamin B2, 20.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Oranges.

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

• Raw Oranges have 26.1 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 2.5 times more Calcium, 3.1 times more Copper, 44.5 times more Iron, 2.4 times more Magnesium, 22.4 times more Manganese, 14.6 times more Phosphorus, more Sodium and 18.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 11.3 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan contain 9.8 times more Energy, 144.1 times more Fat, 174.3 times more Saturated Fat, 53.7 times more Omega 3, 168.6 times more Omega 6, 5.5 times more Carbohydrate, 1.5 times more Fiber and 11.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan have insufficient amounts of Glucose and Sucrose in 1 kg.