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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Valencia Oranges	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	7.66% 222kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	81% 26g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	35.4% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	268% 349g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 14.5g	g per day for Men 19-50 years
Fiber	30% 11.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	18% 181mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	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	24% 812mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	269% 4037mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	18% 2mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.3% 11.2g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.5 times more Vitamin B1 and 5.6 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 2.5 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Vitamin B6 per 1 lb.

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

• Raw Valencia Oranges have 1.4 times more Calcium, 2.1 times more Potassium and 34.8 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 2.4 times more Copper, 6.2 times more Iron, 1.5 times more Magnesium, 13 times more Manganese, 3.4 times more Phosphorus, more Sodium and 7.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 9.3 times more Energy, 51.4 times more Fat, 163.2 times more Saturated Fat, 2.1 times more Omega 3, 30.2 times more Omega 6, 6.5 times more Carbohydrate and 2.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have similar amounts of Fiber per 1 lb.
• Both Raw Valencia Oranges as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Glucose and Sucrose in 1 lb.