Comparing Nutrients in 1 pound Navel Oranges VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Navel Oranges	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	7.66% 222kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	18.2% 5.84g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	87.6% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	258% 335g	130g per day for Men 19-50 years
Sugars	53% 38.6g	NA	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	249% 95g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	66.3% 0.86mg	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	38.6% 154μg	59% 236μg	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	298% 268mg	0.5% 0.45mg	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	4.54% 0.68mg	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

	Navel Oranges	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	19.5% 195mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	249% 2.25mg	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	7.37% 0.59mg	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	114% 481mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	468% 10.8mg	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	15% 104mg	199% 1393mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	268% 147μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	268% 4023mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs Crackers, rye, wafers, seasoned:

• Raw Navel Oranges have more Vitamin A and 591 times more Vitamin C than Crackers, rye, wafers, seasoned.
• While Crackers, rye, wafers, seasoned contain 4.6 times more Vitamin B1, 4.4 times more Vitamin B2, 5.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Crackers, rye, wafers, seasoned:

• Raw Navel Oranges have 21.5 times more Water than Crackers, rye, wafers, seasoned.
• While Crackers, rye, wafers, seasoned contain 12.7 times more Copper, 23.4 times more Iron, 9.6 times more Magnesium, 81.8 times more Manganese, 13.3 times more Phosphorus, 2.7 times more Potassium, more Selenium, 887 times more Sodium and 31.9 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Crackers, rye, wafers, seasoned have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Crackers, rye, wafers, seasoned contain 7.8 times more Energy, 61.3 times more Fat, 75.7 times more Saturated Fat, 35.3 times more Omega 3, 142.7 times more Omega 6, 5.9 times more Carbohydrate, 9.5 times more Fiber and 9.9 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Crackers, rye, wafers, seasoned have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.