Comparing Nutrients in 1 pound Oranges VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Oranges	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	7.35% 213kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	6.42% 2.05g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	270% 351g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	95% 36.3g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	94% 52.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	30% 0.39mg	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	96% 386μg	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	268% 241mg	0% 0mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	18% 181mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	202% 1.8mg	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	5.67% 0.45mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	146% 3.35mg	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	9.07% 63.5mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	319% 176μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	272% 4078mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	56% 6.17mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.6% 22.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Crackers, melba toast, rye (includes pumpernickel):

• Raw Oranges have more Vitamin A and more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 5.4 times more Vitamin B1, 7.1 times more Vitamin B2, 16.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Oranges vs Crackers, melba toast, rye (includes pumpernickel):

• Raw Oranges have 17.7 times more Water than Crackers, melba toast, rye (includes pumpernickel).
• While Crackers, melba toast, rye (includes pumpernickel) contain 2 times more Calcium, 8.9 times more Copper, 36.8 times more Iron, 3.9 times more Magnesium, 29.5 times more Manganese, 13.1 times more Phosphorus, 77.4 times more Selenium, more Sodium and 19.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Crackers, melba toast, rye (includes pumpernickel) have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, melba toast, rye (includes pumpernickel) contain 8.3 times more Energy, 28.3 times more Fat, 30.2 times more Saturated Fat, 15.1 times more Omega 3, 68.9 times more Omega 6, 6.6 times more Carbohydrate, 3.3 times more Fiber and 12.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.