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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Oranges with Peel	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	21.7% 630kcal	160% 4640kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	82.3% 26.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	36% 6.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	499% 649g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 9.5g	g per day for Men 19-50 years
Sucrose	NA	% 79.7g	g per day for Men 19-50 years
Fiber	118% 45g	63% 24g	38g per day for Men 19-50 years
Protein	23.2% 13g	128% 72g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	70% 700mg	734% 7340mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	830% 66.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	501% 7520mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	374% 41mg	11mg per day for Men 19-50 years
Water	22.2% 823g	1.2% 44.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oranges with Peel 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 Oranges with Peel vs Crackers, cream, La Moderna Rikis Cream Crackers:

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

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

• 1 kilogram of Oranges with Peel has 1.7 times more Potassium and 18.4 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers contains 10.5 times more Calcium, 2 times more Copper, 8.3 times more Iron, 2 times more Magnesium, 4.5 times more Phosphorus, 376 times more Sodium and 37.4 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 1.9 times more Fiber than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers contains 7.4 times more Energy, 65 times more Fat, 75.3 times more Saturated Fat, 13.9 times more Omega 6, 4.2 times more Carbohydrate and 5.5 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3 in one kilogram.