Comparing Nutrients in 1 pound Crackers, crispbread, rye VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, crispbread, rye	Oranges	Recommended Dietary Allowance
Energy	57.2% 1660kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	41% 53.3g	130g per day for Men 19-50 years
Sugars	6.7% 4.85g	58.5% 42.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	197% 75g	28.6% 11g	38g per day for Men 19-50 years
Protein	64% 36g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.3% 3.07mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	21% 0.27mg	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	53.3% 213μg	34% 136μg	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	0% 0mg	268% 241mg	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	24.5% 3.67mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Oranges	Recommended Dietary Allowance
Calcium	14% 141mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	22.7% 0.2mg	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	138% 11mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	488% 11.2mg	4.93% 0.11mg	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	174% 1220mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	302% 166μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	124% 1860mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, crispbread, rye vs Oranges:

• Crackers, crispbread, rye have 2.8 times more Vitamin B1, 3.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.7 times more Vitamin B5, 3.5 times more Vitamin B6, 1.6 times more Vitamin B9, 4.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, crispbread, rye vs Oranges:

• Crackers, crispbread, rye have 5.7 times more Copper, 24.3 times more Iron, 7.8 times more Magnesium, 99 times more Manganese, 19.2 times more Phosphorus, 1.8 times more Potassium, 73.2 times more Selenium, more Sodium and 34.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Calcium and 14.2 times more Water than Crackers, crispbread, rye.

Comparison of macro-nutrients per 1 pound:

• Crackers, crispbread, rye have 7.8 times more Energy, 10.8 times more Fat, 11.3 times more Omega 3, 26.6 times more Omega 6, 7 times more Carbohydrate, 6.9 times more Fiber and 8.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 8.7 times more Sugars than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.