Comparing Nutrients in 1 pound Florida Oranges VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Florida Oranges	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	7.2% 209kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	83.4% 81g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	61.6% 19.7g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	188% 32g	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	239% 310g	130g per day for Men 19-50 years
Sugars	57% 41.5g	65.3% 47.3g	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	1.13% 0.82g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 44g	g per day for Men 19-50 years
Fiber	28.6% 11g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Crackers, standard snack-type, with whole wheat	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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	63% 0.82mg	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	65.8% 263μg	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	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	19.5% 195mg	75.7% 757mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	99% 0.89mg	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	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	181% 4.15mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	71.8% 39.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	226% 3393mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Crackers, standard snack-type, with whole wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Crackers, standard snack-type, with whole wheat 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, with whole wheat:

• 1 pound of Florida Oranges has more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 3.2 times more Vitamin B1, 6.1 times more Vitamin B2, 11.1 times more Vitamin B3, 1.9 times more Vitamin B5, 3.5 times more Vitamin B6, 3.4 times more Vitamin B9, 16.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Crackers, standard snack-type, with whole wheat 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, with whole wheat:

• 1 pound of Florida Oranges has 31.9 times more Water than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 3.9 times more Calcium, 5.1 times more Copper, 40.6 times more Iron, 4.7 times more Magnesium, 38.2 times more Manganese, 29.7 times more Phosphorus, 17.4 times more Selenium, more Sodium and 13.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Crackers, standard snack-type, with whole wheat contain similar levels of Potassium per one pound.
• 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, with whole wheat contains 10.1 times more Energy, 85 times more Fat, 173.8 times more Saturated Fat, 81.1 times more Omega 3, 227 times more Omega 6, 5.9 times more Carbohydrate, 2 times more Fiber and 10.4 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Crackers, standard snack-type, with whole wheat offer comparable quantities of Sugars per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein