Comparing Nutrients in 1 kilogram Florida Oranges VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Florida Oranges	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	16% 460kcal	176% 5100kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	272% 264g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	174% 55.6g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	966% 15.5g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	681% 116g	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	472% 613g	130g per day for Men 19-50 years
Sugars	126% 91g	113% 81.8g	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	4% 2.9g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 69.5g	g per day for Men 19-50 years
Fiber	63% 24g	60.5% 23g	38g per day for Men 19-50 years
Protein	12.5% 7g	119% 66.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Crackers, standard snack-type, regular	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	347% 4.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	351% 4.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	272% 43.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	48.5% 0.63mg	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	230% 920μg	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	202% 30.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	578% 693μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	43% 430mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	116% 1.04mg	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	504% 40.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	213% 4.9mg	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	354% 2480mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	34.7% 1180mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	484% 7260mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	23.6% 871g	0.85% 31.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Crackers, standard snack-type, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Crackers, standard snack-type, regular:

• 1 kilogram of Florida Oranges has more Vitamin C than Crackers, standard snack-type, regular.
• While 1 kg of Crackers, standard snack-type, regular contains 4.2 times more Vitamin B1, 11.4 times more Vitamin B2, 10.9 times more Vitamin B3, 1.7 times more Vitamin B5, 5.4 times more Vitamin B9, 16.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Crackers, standard snack-type, regular provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Crackers, standard snack-type, regular have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Crackers, standard snack-type, regular:

• 1 kilogram of Florida Oranges has 1.4 times more Potassium and 27.8 times more Water than Crackers, standard snack-type, regular.
• While 1 kg of Crackers, standard snack-type, regular contains 2.8 times more Calcium, 2.7 times more Copper, 44.8 times more Iron, 1.8 times more Magnesium, 20.5 times more Manganese, 20.7 times more Phosphorus, 13.4 times more Selenium, more Sodium and 6.1 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 kg of Crackers, standard snack-type, regular contains 11.1 times more Energy, 125.9 times more Fat, 222.5 times more Saturated Fat, 140.5 times more Omega 3, 373.3 times more Omega 6, 5.3 times more Carbohydrate and 9.5 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Crackers, standard snack-type, regular offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein