Comparing Nutrients in 1 pound Fresh Orange juice VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Fresh Orange juice	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	7.04% 204kcal	79.8% 2313kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	79% 25.2g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	438% 7g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	309% 52.5g	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	214% 278g	130g per day for Men 19-50 years
Sugars	52.6% 38g	51% 37g	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	1.8% 1.3g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	% 18.8g	% 31.5g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Crackers, standard snack-type, regular	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	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	22% 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	104% 417μg	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% 0mg	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	92% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	5% 50mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	52.4% 0.47mg	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	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	97% 2.23mg	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	161% 1125mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	220% 3293mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 401g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Crackers, standard snack-type, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice versus 1 lb of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Crackers, standard snack-type, regular:

• 1 pound of Fresh Orange juice has more Vitamin C than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 4.6 times more Vitamin B1, 15.2 times more Vitamin B2, 10.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 3.1 times more Vitamin B9, 75.8 times more Vitamin E and 693 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, standard snack-type, regular have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Crackers, standard snack-type, regular 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, standard snack-type, regular:

• 1 pound of Fresh Orange juice has 1.7 times more Potassium and 28.1 times more Water than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 10.9 times more Calcium, 2.4 times more Copper, 20.2 times more Iron, 1.6 times more Magnesium, 35.1 times more Manganese, 14.6 times more Phosphorus, 67 times more Selenium, 726 times more Sodium and 9.8 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 7.3 times more Fructose than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 11.3 times more Energy, 132.2 times more Fat, 231.8 times more Saturated Fat, 140.5 times more Omega 3, 399 times more Omega 6, 5.9 times more Carbohydrate, 11.5 times more Fiber and 9.5 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Crackers, standard snack-type, regular 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