Comparing Nutrients in 1 pound Fresh Orange juice VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Fresh Orange juice	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	7.04% 204kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	81% 26g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	35.4% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	268% 349g	130g per day for Men 19-50 years
Sugars	52.6% 38g	24.4% 17.7g	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	13.3% 9.6g	1.88% 1.36g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 18.8g	% 14.5g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	36% 13.6g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	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	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	24.4% 0.32mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	5% 50mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	44% 0.39mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	59% 1.36mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	269% 4037mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	18% 2mg	11mg per day for Men 19-50 years
Water	11% 401g	0.3% 11.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice versus 1 lb of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 1 pound of Fresh Orange juice has 1.5 times more Vitamin B1 and 4.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 1 lb of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contains 3.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Orange juice.
• 1 pound of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

Comparing minerals per 1 pound for Fresh Orange juice vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 1 pound of Fresh Orange juice has 2.3 times more Potassium and 35.6 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 1 lb of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contains 2.5 times more Calcium, 2 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 21.4 times more Manganese, 3.4 times more Phosphorus, 890 times more Sodium and 8.8 times more Zinc than Raw Orange juice.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fresh Orange juice has 2.2 times more Sugars and 7.1 times more Fructose than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 1 lb of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contains 10.1 times more Energy, 77.1 times more Fat, 238 times more Saturated Fat, 3.1 times more Omega 3, 45.8 times more Omega 6, 7.4 times more Carbohydrate, 15 times more Fiber and 3.6 times more Protein than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein