Comparing Nutrients in 1 pound Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Canned Orange Juice	Recommended Dietary Allowance
Energy	69.8% 2023kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	38.4% 50g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	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	0% 0g	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	% 0g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 18.4g	g per day for Men 19-50 years
Fiber	193% 73.5g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	98% 54.7g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	27.2% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Canned Orange Juice	Recommended Dietary Allowance
Calcium	101% 1012mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	325% 2.92mg	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	180% 14.4mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	214% 898mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	497% 11.4mg	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	273% 1914mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	63.6% 2164mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	162% 89.4μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	178% 2663mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Canned Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Canned Orange Juice:

• 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 5.4 times more Vitamin B1, 10.5 times more Vitamin B2 and 26.8 times more Vitamin B3 than Canned Orange Juice.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3

Comparing minerals per 1 pound for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Canned Orange Juice:

• 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 22.3 times more Calcium, 29.3 times more Copper, 31.7 times more Iron, 19.8 times more Magnesium, 120 times more Manganese, 24.8 times more Phosphorus, 2.6 times more Potassium, 197 times more Selenium, 146.8 times more Sodium and 73.8 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 20.4 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• 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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 9.5 times more Energy, 104.2 times more Fat, 5.8 times more Carbohydrate, 54 times more Fiber and 17.7 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 8.8 times more Sugars and more Fructose than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein