Comparing Nutrients in 1 pound Crackers, saltines, low salt (includes oyster, soda, soup) VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Valencia Oranges	Recommended Dietary Allowance
Energy	66% 1910kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	41.4% 40g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.08g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	124% 2g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	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	259% 337g	41.5% 54g	130g per day for Men 19-50 years
Sugars	14% 10g	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	1.44% 1.04g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	30% 11.3g	38g per day for Men 19-50 years
Protein	77% 43g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	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	231% 2.77mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	159% 635μg	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34% 5.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Valencia Oranges	Recommended Dietary Allowance
Calcium	54% 540mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	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	291% 23.3mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	72% 503mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	97% 3284mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	52.8% 29μg	NA	55μg per day for Men 19-50 years
Sodium	60% 898mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, saltines, low salt (includes oyster, soda, soup) vs Valencia Oranges:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 7 times more Vitamin B1, 8.3 times more Vitamin B2, 19.1 times more Vitamin B3, 1.9 times more Vitamin B5, 3.6 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Valencia Oranges have similar amounts of Vitamin B6 per 1 lb.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, saltines, low salt (includes oyster, soda, soup) vs Valencia Oranges:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 3 times more Calcium, 4.2 times more Copper, 57 times more Iron, 2.5 times more Magnesium, 36.4 times more Manganese, 6.5 times more Phosphorus, 4 times more Potassium, more Sodium and 13.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 21.4 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).

Comparison of macro-nutrients per 1 pound:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 8.6 times more Energy, 29.5 times more Fat, 57.2 times more Saturated Fat, 27.3 times more Omega 3, 82.4 times more Omega 6, 6.3 times more Carbohydrate and 9.1 times more Protein than Raw Valencia Oranges.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Valencia Oranges have similar amounts of Fiber per 1 lb.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.