Comparing Nutrients in 1 pound Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Florida Oranges	Recommended Dietary Allowance
Energy	71.3% 2068kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	72% 70g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	35.4% 6g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	57% 41.5g	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	1.88% 1.36g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 14.5g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	17.8% 0.23mg	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	7.94% 31.8μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	227% 204mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Florida Oranges	Recommended Dietary Allowance
Calcium	12.7% 127mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	19.7% 0.18mg	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	31.8% 2.54mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	4.73% 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	37% 259mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	269% 4037mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.3% 11.2g	10.7% 395g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Florida Oranges:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 2.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.7 times more Vitamin B1 and 2.4 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 1 pound for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Florida Oranges:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 2.2 times more Copper, 6.2 times more Iron, 1.5 times more Magnesium, 12.5 times more Manganese, 4.8 times more Phosphorus, more Sodium and 5.5 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.5 times more Calcium, 2 times more Potassium and 35.1 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 1 pound:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 9.9 times more Energy, 73.4 times more Fat, 228.4 times more Saturated Fat, 3.1 times more Omega 3, 42.8 times more Omega 6, 6.7 times more Carbohydrate, 1.3 times more Fiber and 3.6 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.3 times more Sugars than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Raw Florida Oranges have insufficient amounts of Glucose and Sucrose in 1 lb.