Comparing Nutrients in 1 pound Crackers, standard snack-type, regular, low salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Valencia Oranges	Recommended Dietary Allowance
Energy	78.5% 2277kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	118% 115g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	53.5% 17g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	186% 2.97g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	237% 40.2g	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	213% 277g	41.5% 54g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	19% 7.26g	30% 11.3g	38g per day for Men 19-50 years
Protein	60% 33.6g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low 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	154% 1.85mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	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	102% 408μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	61.4% 9.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	54.4% 544mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	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	204% 16.3mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	110% 2.52mg	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	148% 1034mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	54.4% 30μg	NA	55μg per day for Men 19-50 years
Sodium	65.3% 980mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.43% 16g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, standard snack-type, regular, low salt vs Valencia Oranges:

• Crackers, standard snack-type, regular, low salt have 4.7 times more Vitamin B1, 8.6 times more Vitamin B2, 14.8 times more Vitamin B3 and 2.3 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Crackers, standard snack-type, regular, low salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Crackers, standard snack-type, regular, low salt vs Valencia Oranges:

• Crackers, standard snack-type, regular, low salt have 3 times more Calcium, 5.8 times more Copper, 40 times more Iron, 2.7 times more Magnesium, 24.2 times more Manganese, 13.4 times more Phosphorus, 2 times more Potassium, more Sodium and 11.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 24.7 times more Water than Crackers, standard snack-type, regular, low salt.

Comparison of macro-nutrients per 1 pound:

• Crackers, standard snack-type, regular, low salt have 10.2 times more Energy, 84.3 times more Fat, 107.9 times more Saturated Fat, 40.9 times more Omega 3, 201.5 times more Omega 6, 5.1 times more Carbohydrate and 7.1 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Fiber than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.