Comparing Nutrients in 1 kilogram Navel Oranges VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Navel Oranges	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	17% 490kcal	161% 4670kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	44.8% 14.3g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	274% 4.4g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	228% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	506% 658g	130g per day for Men 19-50 years
Sugars	117% 85g	14.2% 10.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0g	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	168% 94g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	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	694% 8.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	390% 5.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	415% 66.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	139% 6.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	383% 1530μg	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	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	245% 36.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	231% 277μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	43% 430mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	141% 1.27mg	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	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	229% 5.27mg	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	223% 1560mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	631% 9470mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.94% 34.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 1 kilogram of Navel Oranges has 1.3 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 12.3 times more Vitamin B1, 9.9 times more Vitamin B2, 15.6 times more Vitamin B3, 2.7 times more Vitamin B5, 4.5 times more Vitamin B9, 24.5 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

Comparing minerals per 1 kilogram for Navel Oranges vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Original:

• 1 kilogram of Navel Oranges has 24.8 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 1.7 times more Calcium, 3.3 times more Copper, 36.4 times more Iron, 2.1 times more Magnesium, 18.2 times more Manganese, 6.8 times more Phosphorus, more Selenium, 947 times more Sodium and 12.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contain similar levels of Potassium 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 8.3 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 9.5 times more Energy, 122.8 times more Fat, 84.2 times more Saturated Fat, 48.8 times more Omega 3, 168.8 times more Omega 6, 5.2 times more Carbohydrate and 10.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein