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

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Oranges with Peel	Recommended Dietary Allowance
Energy	71% 2055kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	263% 4.2g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	134% 23g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	54% 70.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	91% 51g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	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	358% 322mg	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	45.4% 6.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Oranges with Peel	Recommended Dietary Allowance
Calcium	108% 1080mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	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	160% 13mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	242% 1696mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	51% 1728mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	132% 1987mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multi-seeded and multigrain VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, gluten-free, multi-seeded and multigrain 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, gluten-free, multi-seeded and multigrain vs Oranges with Peel :

• 1 pound of Crackers, gluten-free, multi-seeded and multigrain has 2.1 times more Vitamin B1, 3.5 times more Vitamin B2, 9.7 times more Vitamin B3, 2.5 times more Vitamin B5 and 4 times more Vitamin B6 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Oranges with Peel provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin C
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Crackers, gluten-free, multi-seeded and multigrain has 3.4 times more Calcium, 9.6 times more Copper, 3.5 times more Iron, 11.7 times more Magnesium, 17 times more Phosphorus, 1.9 times more Potassium, 24.9 times more Selenium, 219 times more Sodium and 24 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 22.9 times more Water than Crackers, gluten-free, multi-seeded and multigrain.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, gluten-free, multi-seeded and multigrain has 7.2 times more Energy, 52.8 times more Fat, 59.1 times more Saturated Fat, 57.9 times more Omega 3, 114.5 times more Omega 6, 4.3 times more Carbohydrate, 2.3 times more Fiber and 8.7 times more Protein than Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6