Comparing Nutrients in 1 pound Crackers, cream, Gamesa Sabrosas VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Oranges with Peel	Recommended Dietary Allowance
Energy	75.7% 2195kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	12.8% 0.2g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	54% 70.3g	130g per day for Men 19-50 years
Sugars	58.6% 42.5g	NA	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	5.94% 4.3g	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	% 4.17g	NA	g per day for Men 19-50 years
Sucrose	% 28.2g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	56.8% 31.8g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	32.4% 0.42mg	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	169% 676μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	87% 2.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	358% 322mg	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	48% 7.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Oranges with Peel	Recommended Dietary Allowance
Calcium	11.8% 118mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	28.7% 0.26mg	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	418% 33.5mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	153% 3.53mg	NA	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	63.5% 445mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	347% 5207mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.55% 20g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, cream, Gamesa Sabrosas VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, cream, Gamesa Sabrosas versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, cream, Gamesa Sabrosas vs Oranges with Peel :

• 1 pound of Crackers, cream, Gamesa Sabrosas has 3 times more Vitamin B1, 4.8 times more Vitamin B2, 10.2 times more Vitamin B3, 1.4 times more Vitamin B5, 5 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.4 times more Vitamin B6 than Crackers, cream, Gamesa Sabrosas.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin B12

Comparing minerals per 1 pound for Crackers, cream, Gamesa Sabrosas vs Oranges with Peel :

• 1 pound of Crackers, cream, Gamesa Sabrosas has 1.9 times more Copper, 9.2 times more Iron, 1.8 times more Magnesium, 4.5 times more Phosphorus, 13.6 times more Selenium, 574 times more Sodium and 6 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.7 times more Calcium, 1.5 times more Potassium and 18.5 times more Water than Crackers, cream, Gamesa Sabrosas.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, cream, Gamesa Sabrosas has 7.7 times more Energy, 67.9 times more Fat, 153.2 times more Saturated Fat, 2.8 times more Omega 3, 54.6 times more Omega 6, 4.2 times more Carbohydrate and 5.4 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.9 times more Fiber than Crackers, cream, Gamesa Sabrosas.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6