Comparing Nutrients in 1 pound Crackers, wheat, reduced fat VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, wheat, reduced fat	Oranges with Peel	Recommended Dietary Allowance
Energy	69.4% 2014kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	62.5% 60.6g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	30% 9.58g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	246% 3.93g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	165% 28g	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	250% 324g	54% 70.3g	130g per day for Men 19-50 years
Sugars	94% 68g	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	5.5% 4g	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	% 7.03g	NA	g per day for Men 19-50 years
Sucrose	% 42g	NA	g per day for Men 19-50 years
Fiber	40.6% 15.4g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	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	236% 2.83mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23.2mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	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	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	35.7% 5.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Oranges with Peel	Recommended Dietary Allowance
Calcium	36.3% 363mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	285% 22.8mg	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	419% 9.65mg	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	167% 1170mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	85.8% 47μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	235% 3520mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	71.8% 7.9mg	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

Nutrient Comparison: Crackers, wheat, reduced fat VS Oranges with Peel per 1 lb

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

Lets compare vitamin content per 1 pound of Crackers, wheat, reduced fat vs Oranges with Peel :

• 1 pound of Crackers, wheat, reduced fat has 6.3 times more Vitamin B1, 5.4 times more Vitamin B2, 10.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel 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 Oranges with Peel have insufficient amounts of Vitamin B12
• Both Crackers, wheat, reduced fat as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Crackers, wheat, reduced fat vs Oranges with Peel :

• 1 pound of Crackers, wheat, reduced fat has 3.9 times more Copper, 6.3 times more Iron, 3.4 times more Magnesium, 11.7 times more Phosphorus, 14.9 times more Selenium, 388 times more Sodium and 15.8 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 30.1 times more Water than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Oranges with Peel contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, wheat, reduced fat has 7 times more Energy, 44.6 times more Fat, 60.3 times more Saturated Fat, 54.2 times more Omega 3, 140.5 times more Omega 6, 4.6 times more Carbohydrate and 7.2 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.3 times more Fiber than Crackers, wheat, reduced fat.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6