Comparing Nutrients in 1 kilogram Navel Oranges VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Navel Oranges	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	17% 490kcal	160% 4640kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	82.3% 26.3g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	36% 6.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	499% 649g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	15% 11g	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	% 19.7g	% 9.5g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 79.7g	g per day for Men 19-50 years
Fiber	58% 22g	63% 24g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	128% 72g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	NA	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	85% 340μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	333% 8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	43% 430mg	734% 7340mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	126% 1.13mg	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	16.3% 1.3mg	830% 66.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	367% 8.45mg	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	33% 230mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	501% 7520mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	374% 41mg	11mg per day for Men 19-50 years
Water	23.2% 860g	1.2% 44.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Crackers, cream, La Moderna Rikis Cream Crackers per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers contains more Vitamin B12 than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin B12

Comparing minerals per 1 kilogram for Navel Oranges vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 1 kilogram of Navel Oranges has 1.4 times more Potassium and 19.2 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers contains 17.1 times more Calcium, 2.9 times more Copper, 51.1 times more Iron, 2.5 times more Magnesium, 29.1 times more Manganese, 4.3 times more Phosphorus, 752 times more Sodium and 51.4 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2 times more Fructose than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers contains 9.5 times more Energy, 130 times more Fat, 154.9 times more Saturated Fat, 26.6 times more Omega 6, 5.2 times more Carbohydrate and 7.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Crackers, cream, La Moderna Rikis Cream Crackers offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3 in one kilogram.