Comparing Nutrients in 1 pound Florida Oranges VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Florida Oranges	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	7.2% 209kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	224% 292g	130g per day for Men 19-50 years
Sugars	57% 41.5g	6.26% 4.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	28.6% 11g	193% 73.5g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	98% 54.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	153% 24.4mg	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	17.8% 0.23mg	NA	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	NA	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	227% 204mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	19.5% 195mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	325% 2.92mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	214% 898mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	497% 11.4mg	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	273% 1914mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	162% 89.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	178% 2663mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 2.1 times more Vitamin B1, 5.5 times more Vitamin B2 and 13.5 times more Vitamin B3 than Raw Florida Oranges.

Comparing minerals per 1 pound for Florida Oranges vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 1 pound of Florida Oranges has 20.3 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 5.2 times more Calcium, 16.5 times more Copper, 35.2 times more Iron, 19.8 times more Magnesium, 105 times more Manganese, 35.2 times more Phosphorus, 2.8 times more Potassium, 39.4 times more Selenium, more Sodium and 36.9 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 pound of Florida Oranges has 9.1 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 9.7 times more Energy, 74.4 times more Fat, 5.6 times more Carbohydrate, 6.8 times more Fiber and 17.2 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy and Protein