Comparing Nutrients in 1 pound Crackers, rye, wafers, seasoned VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Oranges	Recommended Dietary Allowance
Energy	59.6% 1728kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	18.2% 5.84g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	87.6% 15g	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	258% 335g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	249% 95g	28.6% 11g	38g per day for Men 19-50 years
Protein	73% 41g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	119% 1.43mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	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	59% 236μg	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	0.5% 0.45mg	268% 241mg	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, rye, wafers, seasoned	Oranges	Recommended Dietary Allowance
Calcium	20% 200mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	249% 2.25mg	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	172% 13.8mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	114% 481mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	468% 10.8mg	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	199% 1393mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	268% 147μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	268% 4023mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.49% 18g	10.6% 393g	3700g per day for Men 19-50 years

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

• Crackers, rye, wafers, seasoned have 3.6 times more Vitamin B1, 5.6 times more Vitamin B2, 8.8 times more Vitamin B3, 2.2 times more Vitamin B5, 3.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 532 times more Vitamin C than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Raw Oranges have insufficient amounts of Vitamin B12 in 1 lb.

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

• Crackers, rye, wafers, seasoned have 11 times more Copper, 30.4 times more Iron, 10.6 times more Magnesium, 94.8 times more Manganese, 21.9 times more Phosphorus, 2.5 times more Potassium, 65 times more Selenium, more Sodium and 36.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 21.7 times more Water than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Raw Oranges have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, rye, wafers, seasoned have 8.1 times more Energy, 76.7 times more Fat, 85.8 times more Saturated Fat, 45.4 times more Omega 3, 182.4 times more Omega 6, 6.3 times more Carbohydrate, 8.7 times more Fiber and 9.6 times more Protein than Raw Oranges.
• Both Crackers, rye, wafers, seasoned as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.