Comparing Nutrients in 1 pound Crackers, rye, wafers, plain VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, plain	10%	2%	88%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Crackers, rye, wafers, plain	Florida Oranges	Recommended Dietary Allowance
Energy	52.2% 1515kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.6g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	6.3% 4.6g	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	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	273% 104g	28.6% 11g	38g per day for Men 19-50 years
Protein	77.8% 43.5g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, plain	Florida 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	161% 1.94mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.6% 2.6mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	51% 204μg	19.3% 77μg	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	0.5% 0.45mg	227% 204mg	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% 3.63mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, plain	Florida Oranges	Recommended Dietary Allowance
Calcium	18% 181mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	337% 27mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	1058% 24.3mg	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	216% 1515mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	66% 2245mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	168% 2527mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.61% 22.7g	10.7% 395g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, rye, wafers, plain vs Florida Oranges:

• Crackers, rye, wafers, plain have 4.3 times more Vitamin B1, 7.2 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B5, 5.3 times more Vitamin B6, 2.6 times more Vitamin B9, 4.4 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A and 450 times more Vitamin C than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, rye, wafers, plain vs Florida Oranges:

• Crackers, rye, wafers, plain have 11.8 times more Copper, 66 times more Iron, 12.1 times more Magnesium, 223.6 times more Manganese, 27.8 times more Phosphorus, 2.9 times more Potassium, 47.6 times more Selenium, more Sodium and 35 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 17.4 times more Water than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain and Raw Florida Oranges have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, rye, wafers, plain have 7.3 times more Energy, 4.4 times more Omega 3, 11.3 times more Omega 6, 7 times more Carbohydrate, 9.5 times more Fiber and 13.7 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 9 times more Sugars than Crackers, rye, wafers, plain.
• Both Crackers, rye, wafers, plain as well as Raw Florida Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.