Comparing Nutrients in 1 kilogram Florida Oranges VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Florida Oranges	Crackers, water biscuits	Recommended Dietary Allowance
Energy	16% 460kcal	132% 3840kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	73.6% 71.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	138% 23.5g	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	560% 728g	130g per day for Men 19-50 years
Sugars	126% 91g	0% 0g	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	187% 71g	38g per day for Men 19-50 years
Protein	12.5% 7g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Crackers, water biscuits	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	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	31.5% 0.41mg	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	60% 240μg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	43% 430mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	148% 1.33mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	NA	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	569% 313μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	23.6% 871g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Crackers, water biscuits per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Crackers, water biscuits:

• 1 kilogram of Florida Oranges has 1.2 times more Vitamin B6 and more Vitamin C than Crackers, water biscuits.
• While 1 kg of Crackers, water biscuits contains 2.9 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Crackers, water biscuits provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Crackers, water biscuits have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Crackers, water biscuits have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Crackers, water biscuits:

• 1 kilogram of Florida Oranges has more Calcium, 1.7 times more Potassium and 7.9 times more Water than Crackers, water biscuits.
• While 1 kg of Crackers, water biscuits contains 3.4 times more Copper, 2 times more Magnesium, 8.3 times more Phosphorus, 62.6 times more Selenium, more Sodium and 8.1 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Phosphorus, Selenium and Zinc
• 1 kilogram of Crackers, water biscuits lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Crackers, water biscuits lack sufficient amounts of Iron in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has more Sugars than Crackers, water biscuits.
• While 1 kg of Crackers, water biscuits contains 8.3 times more Energy, 34 times more Fat, 9.5 times more Omega 3, 75.9 times more Omega 6, 6.3 times more Carbohydrate, 3 times more Fiber and 10.2 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein