Comparing Nutrients in 1 pound Florida Oranges VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Florida Oranges	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	7.2% 209kcal	69.3% 2009kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	80.4% 78g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	48% 15.4g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	166% 28.2g	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% 311g	130g per day for Men 19-50 years
Sugars	57% 41.5g	2.3% 1.68g	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	125% 47.6g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Crackers, whole-wheat, low salt	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	76% 0.91mg	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	11.3% 1.8mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	73.8% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	64% 0.83mg	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	31.8% 127μg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.4% 37.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	224% 2mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	443% 10mg	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	191% 1338mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	56.2% 844mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	88.7% 9.75mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.33% 12.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Crackers, whole-wheat, low salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Crackers, whole-wheat, low salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Crackers, whole-wheat, low salt:

• 1 pound of Florida Oranges has more Vitamin C than Crackers, whole-wheat, low salt.
• While 1 lb of Crackers, whole-wheat, low salt contains 2 times more Vitamin B1, 2.5 times more Vitamin B2, 11.3 times more Vitamin B3, 3.3 times more Vitamin B5, 3.6 times more Vitamin B6, 1.6 times more Vitamin B9, 4.8 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, whole-wheat, low salt have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Crackers, whole-wheat, low salt:

• 1 pound of Florida Oranges has 32.3 times more Water than Crackers, whole-wheat, low salt.
• While 1 lb of Crackers, whole-wheat, low salt contains 11.4 times more Copper, 34.2 times more Iron, 9.9 times more Magnesium, 93.6 times more Manganese, 24.6 times more Phosphorus, 1.8 times more Potassium, 29.4 times more Selenium, more Sodium and 26.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Crackers, whole-wheat, low salt contain similar levels of Calcium 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 pound of Florida Oranges has 24.7 times more Sugars than Crackers, whole-wheat, low salt.
• While 1 lb of Crackers, whole-wheat, low salt contains 9.6 times more Energy, 81.9 times more Fat, 135.7 times more Saturated Fat, 34.2 times more Omega 3, 200.6 times more Omega 6, 5.9 times more Carbohydrate, 4.4 times more Fiber and 12.6 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein