Comparing Nutrients in 1 pound Crackers, wheat, reduced fat VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Crackers, wheat, reduced fat	Canned Orange Juice	Recommended Dietary Allowance
Energy	69.4% 2014kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	62.5% 60.6g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	30% 9.58g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	246% 3.93g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	165% 28g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 324g	38.4% 50g	130g per day for Men 19-50 years
Sugars	94% 68g	55% 39.7g	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	5.5% 4g	15.2% 11g	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	% 7.03g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 42g	% 18.4g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23.2mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	11% 0.14mg	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	144% 576μg	27.2% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.64μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	152% 137mg	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	35.7% 5.35mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Canned Orange Juice	Recommended Dietary Allowance
Calcium	36.3% 363mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	285% 22.8mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	419% 9.65mg	4.14% 0.095mg	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	167% 1170mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	85.8% 47μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	235% 3520mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	71.8% 7.9mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Canned Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, wheat, reduced fat versus 1 lb of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, wheat, reduced fat vs Canned Orange Juice:

• 1 pound of Crackers, wheat, reduced fat has 16 times more Vitamin B1, 12.9 times more Vitamin B2, 25.5 times more Vitamin B3, 2.8 times more Vitamin B5, 4.8 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin B12, 5.9 times more Vitamin E and 247 times more Vitamin K than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains more Vitamin C than Crackers, wheat, reduced fat.
• 1 pound of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• Both Crackers, wheat, reduced fat as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, wheat, reduced fat vs Canned Orange Juice:

• 1 pound of Crackers, wheat, reduced fat has 8 times more Calcium, 10.1 times more Copper, 50.2 times more Iron, 4.7 times more Magnesium, 101.3 times more Manganese, 15.2 times more Phosphorus, 104 times more Selenium, 194 times more Sodium and 43.5 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 32.1 times more Water than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Canned Orange Juice contain similar levels of Potassium per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, wheat, reduced fat has 9.4 times more Energy, 89.1 times more Fat, 117.3 times more Saturated Fat, 123.9 times more Omega 3, 228.9 times more Omega 6, 6.5 times more Carbohydrate, 1.7 times more Sugars, 11.3 times more Fiber and 13.7 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 2.8 times more Fructose than Crackers, wheat, reduced fat.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein