Comparing Nutrients in 1 pound Fresh Orange juice VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Fresh Orange juice	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	7.04% 204kcal	52.2% 1515kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	9.3% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	281% 365g	130g per day for Men 19-50 years
Sugars	52.6% 38g	6.3% 4.6g	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	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	273% 104g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	77.8% 43.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	51.6% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	95% 1.23mg	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	34% 136μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	252% 227mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	5% 50mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	232% 2.1mg	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	337% 27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	1058% 24.3mg	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	216% 1515mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	66% 2245mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	168% 2527mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	11% 401g	0.61% 22.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Crackers, rye, wafers, plain per 1 lb

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

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Crackers, rye, wafers, plain:

• 1 pound of Fresh Orange juice has 500 times more Vitamin C than Crackers, rye, wafers, plain.
• While 1 lb of Crackers, rye, wafers, plain contains 4.7 times more Vitamin B1, 9.6 times more Vitamin B2, 4 times more Vitamin B3, 3 times more Vitamin B5, 6.8 times more Vitamin B6, 1.5 times more Vitamin B9, 20 times more Vitamin E and 57 times more Vitamin K than Raw Orange juice.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Crackers, rye, wafers, plain:

• 1 pound of Fresh Orange juice has 17.7 times more Water than Crackers, rye, wafers, plain.
• While 1 lb of Crackers, rye, wafers, plain contains 3.6 times more Calcium, 10.5 times more Copper, 29.7 times more Iron, 11 times more Magnesium, 383.3 times more Manganese, 19.6 times more Phosphorus, 2.5 times more Potassium, 238 times more Selenium, 557 times more Sodium and 56 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 8.3 times more Sugars than Crackers, rye, wafers, plain.
• While 1 lb of Crackers, rye, wafers, plain contains 7.4 times more Energy, 4.4 times more Omega 3, 12 times more Omega 6, 7.7 times more Carbohydrate, 114.5 times more Fiber and 13.7 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