Comparing Nutrients in 1 pound Crackers, toast thins, low sodium VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Crackers, toast thins, low sodium	6%	33%	61%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Crackers, toast thins, low sodium	Fresh Orange juice	Recommended Dietary Allowance
Energy	69% 2005kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	75.4% 73g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	45.7% 14.6g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	275% 4.4g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	204% 34.7g	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	236% 307g	36.3% 47g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	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	NA	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	NA	% 8.2g	g per day for Men 19-50 years
Sucrose	NA	% 18.8g	g per day for Men 19-50 years
Fiber	116% 44g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	52.2% 29.3g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Crackers, toast thins, low sodium	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	141% 1.7mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	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	37.4% 150μg	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	51% 7.67mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, toast thins, low sodium	Fresh Orange juice	Recommended Dietary Allowance
Calcium	0% 0mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	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	197% 15.8mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	110% 463mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	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	172% 1207mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	41% 1388mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	53.5% 803mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	1% 37g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, toast thins, low sodium VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, toast thins, low sodium 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, toast thins, low sodium vs Fresh Orange juice:

• 1 pound of Crackers, toast thins, low sodium has 4.1 times more Vitamin B1, 4.2 times more Vitamin B2, 9.3 times more Vitamin B3, 7.6 times more Vitamin B6, 42.3 times more Vitamin E and 276 times more Vitamin K than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains more Vitamin C than Crackers, toast thins, low sodium.
• Both Crackers, toast thins, low sodium and Fresh Orange juice provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Crackers, toast thins, low sodium have insufficient amounts of Vitamin C
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, toast thins, low sodium 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, toast thins, low sodium vs Fresh Orange juice:

• 1 pound of Crackers, toast thins, low sodium has 7 times more Copper, 17.4 times more Iron, 9.3 times more Magnesium, 15.6 times more Phosphorus, 1.5 times more Potassium, 461 times more Selenium, 177 times more Sodium and 38.8 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 10.9 times more Water than Crackers, toast thins, low sodium.
• 1 pound of Fresh Orange juice lack sufficient amounts of Selenium and Zinc
• Both Crackers, toast thins, low sodium as well as Raw Orange juice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, toast thins, low sodium has 9.8 times more Energy, 80.7 times more Fat, 134.4 times more Saturated Fat, 88.1 times more Omega 3, 263.8 times more Omega 6, 6.5 times more Carbohydrate, 1.5 times more Sugars, 48.5 times more Fiber and 9.2 times more Protein than Fresh Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein