Comparing Nutrients in 1 pound Valencia Oranges VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Valencia Oranges	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	7.66% 222kcal	65.4% 1896kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	40.4% 39g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	114% 19.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	258% 336g	130g per day for Men 19-50 years
Sugars	NA	8.07% 5.85g	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	1.2% 0.86g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	265% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	44.2% 177μg	152% 608μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	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	NA	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	18% 181mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	70% 0.63mg	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	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	135% 3.1mg	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	66% 463mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	20.3% 689mg	3400mg per day for Men 19-50 years
Selenium	NA	85% 46.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	285% 4268mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Crackers, saltines (includes oyster, soda, soup) per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Crackers, saltines (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Crackers, saltines (includes oyster, soda, soup):

• 1 pound of Valencia Oranges has more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 8.1 times more Vitamin B1, 12.2 times more Vitamin B2, 23.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 1 pound of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Crackers, saltines (includes oyster, soda, soup):

• 1 pound of Valencia Oranges has 2.1 times more Calcium and 17.1 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 3.8 times more Copper, 61.9 times more Iron, 2.3 times more Magnesium, 29.8 times more Manganese, 6 times more Phosphorus, more Sodium and 11.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Crackers, saltines (includes oyster, soda, soup) contain similar levels of Potassium per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 8.5 times more Energy, 28.8 times more Fat, 47.2 times more Saturated Fat, 34.6 times more Omega 3, 97.1 times more Omega 6, 6.2 times more Carbohydrate and 9.1 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Fiber per one pound.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein