Comparing Nutrients in 1 pound Florida Oranges VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Florida Oranges	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	7.2% 209kcal	79.8% 2313kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.35% 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	0.83% 0.14g	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	40.3% 52.3g	214% 278g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	NA	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	NA	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 31.5g	g per day for Men 19-50 years
Fiber	28.6% 11g	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

	Florida Oranges	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	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	22.7% 1.13mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	92% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	19.5% 195mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	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	7.78% 54.4mg	161% 1125mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	220% 3293mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Crackers, standard snack-type, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges 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 Florida Oranges vs Crackers, standard snack-type, regular:

• 1 pound of Florida Oranges has more Vitamin C than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 4.2 times more Vitamin B1, 11.4 times more Vitamin B2, 10.9 times more Vitamin B3, 1.7 times more Vitamin B5, 5.4 times more Vitamin B9, 16.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Crackers, standard snack-type, regular provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Florida Oranges 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 Florida Oranges 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 Florida Oranges vs Crackers, standard snack-type, regular:

• 1 pound of Florida Oranges has 1.4 times more Potassium and 27.8 times more Water than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 2.8 times more Calcium, 2.7 times more Copper, 44.8 times more Iron, 1.8 times more Magnesium, 20.5 times more Manganese, 20.7 times more Phosphorus, 13.4 times more Selenium, more Sodium and 6.1 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, standard snack-type, regular contains 11.1 times more Energy, 125.9 times more Fat, 222.5 times more Saturated Fat, 140.5 times more Omega 3, 373.3 times more Omega 6, 5.3 times more Carbohydrate and 9.5 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Crackers, standard snack-type, regular offer comparable quantities of Sugars and Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein