Comparing Nutrients in 1 pound Crackers, standard snack-type, with whole wheat VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Oranges with Peel	Recommended Dietary Allowance
Energy	72.4% 2100kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	83.4% 81g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	61.6% 19.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	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	239% 310g	54% 70.3g	130g per day for Men 19-50 years
Sugars	65.3% 47.3g	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	1.13% 0.82g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 44g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	59% 33g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.8% 1.1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	32.4% 0.42mg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	87.7% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Oranges with Peel	Recommended Dietary Allowance
Calcium	75.7% 757mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	71.8% 39.5μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	226% 3393mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Crackers, standard snack-type, with whole wheat vs Oranges with Peel :

• Crackers, standard snack-type, with whole wheat have 3.2 times more Vitamin B1, 4.9 times more Vitamin B2, 8.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Crackers, standard snack-type, with whole wheat vs Oranges with Peel :

• Crackers, standard snack-type, with whole wheat have 2.4 times more Calcium, 3.5 times more Copper, 4.6 times more Iron, 3.4 times more Magnesium, 16.2 times more Phosphorus, 12.4 times more Selenium, 374 times more Sodium and 10.1 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 30.1 times more Water than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Raw Oranges with Peel have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, standard snack-type, with whole wheat have 7.3 times more Energy, 59.5 times more Fat, 124.1 times more Saturated Fat, 55.8 times more Omega 3, 159.9 times more Omega 6, 4.4 times more Carbohydrate and 5.6 times more Protein than Raw Oranges with Peel .
• Both Crackers, standard snack-type, with whole wheat and Raw Oranges with Peel have similar amounts of Fiber per 1 lb.
• Both Crackers, standard snack-type, with whole wheat as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.