Comparing Nutrients in 1 pound Crackers, gluten-free, multi-seeded and multigrain VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Oranges	Recommended Dietary Allowance
Energy	71% 2055kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.4g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	263% 4.2g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	134% 23g	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	231% 301g	41% 53.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	122% 46.3g	28.6% 11g	38g per day for Men 19-50 years
Protein	91% 51g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	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	78.6% 0.94mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	39.7% 159μg	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	45.4% 6.8mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Oranges	Recommended Dietary Allowance
Calcium	108% 1080mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	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	160% 13mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	242% 1696mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	51% 1728mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	132% 1987mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, gluten-free, multi-seeded and multigrain vs Oranges:

• Crackers, gluten-free, multi-seeded and multigrain have 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 17.1 times more Vitamin B3, 3.4 times more Vitamin B5, 6.2 times more Vitamin B6, 8.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Raw Oranges have similar amounts of Vitamin B9 per 1 lb.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, gluten-free, multi-seeded and multigrain vs Oranges:

• Crackers, gluten-free, multi-seeded and multigrain have 6 times more Calcium, 12.2 times more Copper, 28.3 times more Iron, 16.4 times more Magnesium, 98 times more Manganese, 26.7 times more Phosphorus, 2.1 times more Potassium, 34.8 times more Selenium, more Sodium and 37.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 24.2 times more Water than Crackers, gluten-free, multi-seeded and multigrain.

Comparison of macro-nutrients per 1 pound:

• Crackers, gluten-free, multi-seeded and multigrain have 9.6 times more Energy, 132 times more Fat, 137.9 times more Saturated Fat, 132.3 times more Omega 3, 279.8 times more Omega 6, 5.6 times more Carbohydrate, 4.3 times more Fiber and 12 times more Protein than Raw Oranges.
• While Raw Oranges contain 10.9 times more Sugars than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.