Comparing Nutrients in 1 pound Crackers, standard snack-type, with whole wheat VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Fresh Orange juice	Recommended Dietary Allowance
Energy	72.4% 2100kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	83.4% 81g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	61.6% 19.7g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	239% 310g	36.3% 47g	130g per day for Men 19-50 years
Sugars	65.3% 47.3g	52.6% 38g	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	1.13% 0.82g	13.3% 9.6g	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	% 1.1g	% 8.2g	g per day for Men 19-50 years
Sucrose	% 44g	% 18.8g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	59% 33g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.8% 1.1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	14% 0.18mg	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	65.8% 263μg	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% 0mg	252% 227mg	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	87.7% 13mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Fresh Orange juice	Recommended Dietary Allowance
Calcium	75.7% 757mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	22% 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	207% 16.6mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	2.76% 0.064mg	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	231% 1615mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	71.8% 39.5μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	226% 3393mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, standard snack-type, with whole wheat versus 1 lb of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, standard snack-type, with whole wheat vs Fresh Orange juice:

• 1 pound of Crackers, standard snack-type, with whole wheat has 3.6 times more Vitamin B1, 8.1 times more Vitamin B2, 11.1 times more Vitamin B3, 2.5 times more Vitamin B5, 4.5 times more Vitamin B6, 1.9 times more Vitamin B9, 72.5 times more Vitamin E and 142 times more Vitamin K than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains more Vitamin C than Crackers, standard snack-type, with whole wheat.
• 1 pound of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, standard snack-type, with whole wheat as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, standard snack-type, with whole wheat vs Fresh Orange juice:

• 1 pound of Crackers, standard snack-type, with whole wheat has 15.2 times more Calcium, 4.5 times more Copper, 18.3 times more Iron, 4.3 times more Magnesium, 65.4 times more Manganese, 20.9 times more Phosphorus, 87 times more Selenium, 748 times more Sodium and 22.2 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 32.3 times more Water than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Fresh Orange juice contain similar levels of Potassium per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, standard snack-type, with whole wheat has 10.3 times more Energy, 89.2 times more Fat, 181 times more Saturated Fat, 81.1 times more Omega 3, 242.7 times more Omega 6, 6.6 times more Carbohydrate, 1.2 times more Sugars, 24.5 times more Fiber and 10.4 times more Protein than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 11.8 times more Fructose than Crackers, standard snack-type, with whole wheat.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein