Comparing Nutrients in 1 kilogram Valencia Oranges VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Valencia Oranges	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	17% 490kcal	160% 4630kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	184% 178g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	136% 43.5g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	558% 8.9g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	414% 70.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	526% 684g	130g per day for Men 19-50 years
Sugars	NA	144% 104g	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	2.5% 1.8g	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	% 97g	g per day for Men 19-50 years
Fiber	65.8% 25g	129% 49g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	278% 44.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	95% 4.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	138% 1.8mg	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	98% 390μg	145% 580μg	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	539% 485mg	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	NA	193% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	40% 400mg	167% 1670mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	219% 1.97mg	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	11.3% 0.9mg	456% 36.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	398% 9.16mg	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	509% 3560mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	61.5% 2090mg	3400mg per day for Men 19-50 years
Selenium	NA	158% 87μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	499% 7480mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	101% 11mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.74% 27.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Crackers, standard snack-type, with whole wheat:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 3.7 times more Vitamin B1, 6.1 times more Vitamin B2, 16.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Crackers, standard snack-type, with whole wheat:

• Raw Valencia Oranges have 31.6 times more Water than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 4.2 times more Calcium, 5.3 times more Copper, 40.6 times more Iron, 4.7 times more Magnesium, 39.8 times more Manganese, 20.9 times more Phosphorus, more Sodium and 18.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Crackers, standard snack-type, with whole wheat have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Crackers, standard snack-type, with whole wheat contain 9.4 times more Energy, 59.5 times more Fat, 124.1 times more Saturated Fat, 55.8 times more Omega 3, 159.9 times more Omega 6, 5.8 times more Carbohydrate, 2 times more Fiber and 7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.