Comparing Nutrients in 1 kilogram Florida Oranges VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Florida Oranges	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	16% 460kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	632% 822g	130g per day for Men 19-50 years
Sugars	126% 91g	14.8% 10.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	434% 165g	38g per day for Men 19-50 years
Protein	12.5% 7g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	135% 6.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	162% 2.1mg	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	42.5% 170μg	118% 470μg	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	500% 450mg	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	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	43% 430mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	283% 2.55mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	1076% 24.8mg	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	17% 120mg	384% 2690mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	665% 366μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	273% 4100mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	217% 24mg	11mg per day for Men 19-50 years
Water	23.6% 871g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Crackers, crispbread, rye per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Crackers, crispbread, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Crackers, crispbread, rye:

• 1 kilogram of Florida Oranges has more Vitamin C than Crackers, crispbread, rye.
• While 1 kg of Crackers, crispbread, rye contains 2.4 times more Vitamin B1, 3.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2.7 times more Vitamin B5, 4.1 times more Vitamin B6, 2.8 times more Vitamin B9, 4.5 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Crackers, crispbread, rye have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Crackers, crispbread, rye have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Crackers, crispbread, rye:

• 1 kilogram of Florida Oranges has 1.4 times more Calcium and 14.3 times more Water than Crackers, crispbread, rye.
• While 1 kg of Crackers, crispbread, rye contains 6.5 times more Copper, 27 times more Iron, 7.8 times more Magnesium, 103.1 times more Manganese, 22.4 times more Phosphorus, 1.9 times more Potassium, 73.2 times more Selenium, more Sodium and 29.9 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 8.5 times more Sugars than Crackers, crispbread, rye.
• While 1 kg of Crackers, crispbread, rye contains 8 times more Energy, 7.2 times more Omega 3, 15.5 times more Omega 6, 7.1 times more Carbohydrate, 6.9 times more Fiber and 11.3 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein