Comparing Nutrients in 1 pound Nabisco, Nabisco Ritz Crackers VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Florida Oranges	Recommended Dietary Allowance
Energy	77% 2232kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	77.3% 24.7g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	349% 5.6g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	257% 43.8g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	51% 37g	57% 41.5g	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	3.7% 2.68g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 28.7g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	28.6% 11g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	17.8% 0.23mg	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	81.6% 327μg	19.3% 77μg	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	227% 204mg	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	106% 16mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	189% 227μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Florida Oranges	Recommended Dietary Allowance
Calcium	70% 699mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	19.7% 0.18mg	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	253% 20.3mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	4.73% 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	177% 1238mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	267% 4001mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.38% 14g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Ritz Crackers VS Florida Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Nabisco, Nabisco Ritz Crackers versus 1 lb of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Nabisco, Nabisco Ritz Crackers vs Florida Oranges:

• 1 pound of Nabisco, Nabisco Ritz Crackers has 4.4 times more Vitamin B1, 6.6 times more Vitamin B2, 12.2 times more Vitamin B3, 1.5 times more Vitamin B5, 4.2 times more Vitamin B9, 19.4 times more Vitamin E and more Vitamin K than Florida Oranges.
• Both Nabisco, Nabisco Ritz Crackers and Florida Oranges provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 pound for Nabisco, Nabisco Ritz Crackers vs Florida Oranges:

• 1 pound of Nabisco, Nabisco Ritz Crackers has 3.6 times more Calcium, 3.2 times more Copper, 49.7 times more Iron, 1.9 times more Magnesium, 22.5 times more Manganese, 22.8 times more Phosphorus, 9.2 times more Selenium, more Sodium and 7.6 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.4 times more Potassium and 27.9 times more Water than Nabisco, Nabisco Ritz Crackers.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Nabisco, Nabisco Ritz Crackers has 10.7 times more Energy, 110.5 times more Fat, 218 times more Saturated Fat, 112 times more Omega 3, 311.3 times more Omega 6, 5.5 times more Carbohydrate and 10.3 times more Protein than Florida Oranges.
• Both Nabisco, Nabisco Ritz Crackers and Florida Oranges offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein