Comparing Nutrients in 1 pound Crackers, wheat, reduced fat VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Crackers, wheat, reduced fat	Fresh Orange juice	Recommended Dietary Allowance
Energy	69.4% 2014kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	62.5% 60.6g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	30% 9.58g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	246% 3.93g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	165% 28g	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	250% 324g	36.3% 47g	130g per day for Men 19-50 years
Sugars	94% 68g	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	5.5% 4g	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	% 7.03g	% 8.2g	g per day for Men 19-50 years
Sucrose	% 42g	% 18.8g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	236% 2.83mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	144% 576μg	34% 136μg	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	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	35.7% 5.35mg	1.2% 0.18mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	36.3% 363mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	285% 22.8mg	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	419% 9.65mg	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	167% 1170mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	26.7% 907mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	71.8% 7.9mg	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, wheat, reduced fat VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, wheat, reduced fat 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, wheat, reduced fat vs Fresh Orange juice:

• 1 pound of Crackers, wheat, reduced fat has 6.9 times more Vitamin B1, 9 times more Vitamin B2, 12.8 times more Vitamin B3, 2.7 times more Vitamin B5, 3.8 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin B12, 29.5 times more Vitamin E and 247 times more Vitamin K than Fresh Orange juice.
• While 1 lb of Raw 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 Fresh Orange juice have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Crackers, wheat, reduced fat as well as Raw 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 Fresh Orange juice:

• 1 pound of Crackers, wheat, reduced fat has 7.3 times more Calcium, 5.1 times more Copper, 25.1 times more Iron, 4.3 times more Magnesium, 151.9 times more Manganese, 15.2 times more Phosphorus, 104 times more Selenium, 776 times more Sodium and 34.8 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 32.3 times more Water than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat 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, wheat, reduced fat has 9.9 times more Energy, 66.9 times more Fat, 88 times more Saturated Fat, 78.8 times more Omega 3, 213.1 times more Omega 6, 6.9 times more Carbohydrate, 1.8 times more Sugars, 17 times more Fiber and 13.3 times more Protein than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 2.4 times more Fructose than Crackers, wheat, reduced fat.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein