Comparing Nutrients in 1 kilogram Navel Oranges VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Navel Oranges	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	17% 490kcal	170% 4940kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	253% 245g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	150% 48g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	268% 45.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	449% 584g	130g per day for Men 19-50 years
Sugars	117% 85g	145% 105g	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	7.03% 5.1g	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	% 27.6g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 65.7g	g per day for Men 19-50 years
Fiber	58% 22g	60.5% 23g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	408% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	382% 61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	114% 1.48mg	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	215% 860μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	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	10% 1.5mg	137% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	79% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	43% 430mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	360% 3.24mg	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	16.3% 1.3mg	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	341% 7.84mg	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	391% 2740mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	534% 8010mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.79% 29.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Crackers, standard snack-type, sandwich, with peanut butter filling per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Crackers, standard snack-type, sandwich, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 1 kilogram of Navel Oranges has more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 1 kg of Crackers, standard snack-type, sandwich, with peanut butter filling contains 7.2 times more Vitamin B1, 5.3 times more Vitamin B2, 14.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 2.5 times more Vitamin B9, 13.7 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, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• 1 kilogram of Navel Oranges has 29.3 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 1 kg of Crackers, standard snack-type, sandwich, with peanut butter filling contains 1.9 times more Calcium, 8.3 times more Copper, 21.3 times more Iron, 5 times more Magnesium, 27 times more Manganese, 11.9 times more Phosphorus, 1.3 times more Potassium, more Selenium, 801 times more Sodium and 14.1 times more Zinc than Raw Navel Oranges.
• 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 4.4 times more Fructose than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While 1 kg of Crackers, standard snack-type, sandwich, with peanut butter filling contains 10.1 times more Energy, 163.6 times more Fat, 282.5 times more Saturated Fat, 197.9 times more Omega 6, 4.7 times more Carbohydrate and 12.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Crackers, standard snack-type, sandwich, with peanut butter filling 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, standard snack-type, sandwich, with peanut butter filling provide inadequate amounts of Omega 3 in one kilogram.