Comparing Nutrients in 1 kilogram Florida Oranges VS Nabisco, Nabisco Ritz Crackers

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Florida Oranges	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	16% 460kcal	170% 4920kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	239% 232g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	170% 54.5g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	770% 12.3g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	568% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	489% 635g	130g per day for Men 19-50 years
Sugars	126% 91g	112% 81.4g	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	8.14% 5.9g	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	% 6.4g	g per day for Men 19-50 years
Sucrose	NA	% 63.3g	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	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	305% 48.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	46% 0.6mg	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	180% 720μg	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	500% 450mg	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	233% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	417% 500μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	43% 430mg	154% 1540mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	138% 1.24mg	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	559% 44.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	235% 5.4mg	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	390% 2730mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	83.6% 46μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	588% 8820mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	23.6% 871g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Nabisco, Nabisco Ritz Crackers per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Nabisco, Nabisco Ritz Crackers:

• 1 kg of Nabisco, Nabisco Ritz Crackers contains 4.4 times more Vitamin B1, 6.6 times more Vitamin B2, 12.2 times more Vitamin B3, 1.5 times more Vitamin B5, 4.2 times more Vitamin B9, 19.4 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Nabisco, Nabisco Ritz Crackers provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Florida Oranges vs Nabisco, Nabisco Ritz Crackers:

• 1 kilogram of Florida Oranges has 1.4 times more Potassium and 27.9 times more Water than Nabisco, Nabisco Ritz Crackers.
• While 1 kg of Nabisco, Nabisco Ritz Crackers contains 3.6 times more Calcium, 3.2 times more Copper, 49.7 times more Iron, 1.9 times more Magnesium, 22.5 times more Manganese, 22.8 times more Phosphorus, 9.2 times more Selenium, more Sodium and 7.6 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 Nabisco, Nabisco Ritz Crackers contains 10.7 times more Energy, 110.5 times more Fat, 218 times more Saturated Fat, 112 times more Omega 3, 311.3 times more Omega 6, 5.5 times more Carbohydrate and 10.3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Nabisco, Nabisco Ritz Crackers 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