Comparing Nutrients in 1 pound Crackers, melba toast, plain, without salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain, without salt	13%	8%	79%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Crackers, melba toast, plain, without salt	Valencia Oranges	Recommended Dietary Allowance
Energy	61% 1769kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	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	267% 347g	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	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	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	75.2% 28.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	98% 55g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain, without salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.14mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	22% 0.29mg	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	141% 562μg	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain, without salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	42% 422mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	18.6% 0.17mg	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	210% 16.8mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	223% 5.13mg	4.54% 0.1mg	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	127% 889mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	83% 9.1mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.63% 23g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, plain, without salt VS Valencia Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, melba toast, plain, without salt versus 1 lb of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, melba toast, plain, without salt vs Valencia Oranges:

• 1 pound of Crackers, melba toast, plain, without salt has 4.7 times more Vitamin B1, 6.8 times more Vitamin B2, 15 times more Vitamin B3, 2.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.2 times more Vitamin B9 than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains more Vitamin C than Crackers, melba toast, plain, without salt.
• 1 pound of Crackers, melba toast, plain, without salt have insufficient amounts of Vitamin C
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Crackers, melba toast, plain, without salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Crackers, melba toast, plain, without salt vs Valencia Oranges:

• 1 pound of Crackers, melba toast, plain, without salt has 2.3 times more Calcium, 7.8 times more Copper, 41.1 times more Iron, 5.9 times more Magnesium, 49.1 times more Manganese, 11.5 times more Phosphorus and 33.5 times more Zinc than Valencia Oranges.
• While 1 lb of Raw Valencia Oranges contains 16.9 times more Water than Crackers, melba toast, plain, without salt.
• Both Crackers, melba toast, plain, without salt and Valencia Oranges contain similar levels of Potassium per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, melba toast, plain, without salt has 8 times more Energy, 10.7 times more Fat, 4.4 times more Omega 3, 27.5 times more Omega 6, 6.4 times more Carbohydrate, 2.5 times more Fiber and 11.6 times more Protein than Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein