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

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Oranges	7%	2%	91%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Oranges	Recommended Dietary Allowance
Energy	69.8% 2023kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.068g	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	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	41% 53.3g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	58.5% 42.4g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	193% 73.5g	28.6% 11g	38g per day for Men 19-50 years
Protein	98% 54.7g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	21% 0.27mg	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	34% 136μg	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	268% 241mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Oranges	Recommended Dietary Allowance
Calcium	101% 1012mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	325% 2.92mg	22.7% 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	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	4.93% 0.11mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	63.6% 2164mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	162% 89.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	178% 2663mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Oranges:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.4 times more Vitamin B1, 5.5 times more Vitamin B2 and 19.1 times more Vitamin B3 than Raw Oranges.

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

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 5.6 times more Calcium, 14.3 times more Copper, 31.7 times more Iron, 19.8 times more Magnesium, 100.8 times more Manganese, 30.1 times more Phosphorus, 2.6 times more Potassium, 39.4 times more Selenium, more Sodium and 42.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 20.2 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparison of macro-nutrients per 1 pound:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 9.5 times more Energy, 130.3 times more Fat, 5.5 times more Carbohydrate, 6.8 times more Fiber and 12.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 9.4 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 1 lb.