Comparing Nutrients in 1 kilogram Navel Oranges VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Navel Oranges	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	17% 490kcal	115% 3340kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	3.38% 1.08g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	618% 804g	130g per day for Men 19-50 years
Sugars	117% 85g	14% 10g	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	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	603% 229g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	208% 2.7mg	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	113% 450μg	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	657% 591mg	1.1% 1mg	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	10% 1.5mg	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	43% 430mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	512% 4.6mg	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	743% 59.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	2333% 53.7mg	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	477% 3340mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	146% 4950mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	433% 238μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	371% 5570mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	255% 28mg	11mg per day for Men 19-50 years
Water	23.2% 860g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Crackers, rye, wafers, plain per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Crackers, rye, wafers, plain:

• 1 kilogram of Navel Oranges has 591 times more Vitamin C than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 6.3 times more Vitamin B1, 5.7 times more Vitamin B2, 3.7 times more Vitamin B3, 2.2 times more Vitamin B5, 3.4 times more Vitamin B6, 1.3 times more Vitamin B9, 5.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Crackers, rye, wafers, plain:

• 1 kilogram of Navel Oranges has 17.2 times more Water than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 11.8 times more Copper, 45.7 times more Iron, 11 times more Magnesium, 185 times more Manganese, 14.5 times more Phosphorus, 3 times more Potassium, more Selenium, 557 times more Sodium and 35 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Crackers, rye, wafers, plain contain similar levels of Calcium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 8.4 times more Sugars than Crackers, rye, wafers, plain.
• While 1 kg of Crackers, rye, wafers, plain contains 6.8 times more Energy, 5.3 times more Omega 3, 15.2 times more Omega 6, 6.4 times more Carbohydrate, 10.4 times more Fiber and 10.5 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein