Comparing Nutrients in 1 pound Fresh Orange juice VS Crackers, cream, Gamesa Sabrosas

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Crackers, cream, Gamesa Sabrosas	6%	39%	55%

Macro Nutrients

	Fresh Orange juice	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Energy	7.04% 204kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	225% 293g	130g per day for Men 19-50 years
Sugars	52.6% 38g	58.6% 42.5g	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	13.3% 9.6g	5.94% 4.3g	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	% 8.2g	% 4.17g	g per day for Men 19-50 years
Sucrose	% 18.8g	% 28.2g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	28.6% 11g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	56.8% 31.8g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	22.7% 0.29mg	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	34% 136μg	169% 676μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	87% 2.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	252% 227mg	NA	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	1.2% 0.18mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	67.7% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Crackers, cream, Gamesa Sabrosas	Recommended Dietary Allowance
Calcium	5% 50mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	56% 0.5mg	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	11.3% 0.91mg	418% 33.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	153% 3.53mg	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	11% 77mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	347% 5207mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	11% 401g	0.55% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Crackers, cream, Gamesa Sabrosas per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice versus 1 lb of Crackers, cream, Gamesa Sabrosas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Crackers, cream, Gamesa Sabrosas:

• 1 lb of Crackers, cream, Gamesa Sabrosas contains 3.3 times more Vitamin B1, 8 times more Vitamin B2, 12.7 times more Vitamin B3, 2.4 times more Vitamin B5, 1.6 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin B12, 39.8 times more Vitamin E and 179 times more Vitamin K than Raw Orange juice.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Fresh Orange juice vs Crackers, cream, Gamesa Sabrosas:

• 1 pound of Fresh Orange juice has 1.6 times more Potassium and 19.8 times more Water than Crackers, cream, Gamesa Sabrosas.
• While 1 lb of Crackers, cream, Gamesa Sabrosas contains 2.4 times more Calcium, 2.5 times more Copper, 36.9 times more Iron, 2.3 times more Magnesium, 55.6 times more Manganese, 5.8 times more Phosphorus, 95 times more Selenium, 1148 times more Sodium and 13.2 times more Zinc than Raw Orange juice.
• 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 Fresh Orange juice has 2.2 times more Fructose than Crackers, cream, Gamesa Sabrosas.
• While 1 lb of Crackers, cream, Gamesa Sabrosas contains 10.8 times more Energy, 101.9 times more Fat, 223.4 times more Saturated Fat, 4.1 times more Omega 3, 82.8 times more Omega 6, 6.2 times more Carbohydrate, 12 times more Fiber and 10 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Crackers, cream, Gamesa Sabrosas offer comparable quantities of Sugars per one pound.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein