Comparing Nutrients in 1 pound Navel Oranges VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Navel Oranges	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	7.66% 222kcal	61.5% 1783kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	7.5% 7.26g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	17.3% 2.93g	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	287% 373g	130g per day for Men 19-50 years
Sugars	53% 38.6g	2.38% 1.72g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, saltines, fat-free, low-sodium	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	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	29.7% 0.39mg	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	141% 562μg	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% 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	4.54% 0.68mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	19.5% 195mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	73% 0.66mg	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	438% 35mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	126% 2.9mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	176% 97μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	257% 3851mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	38.8% 4.26mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs Crackers, saltines, fat-free, low-sodium:

• Raw Navel Oranges have more Vitamin A, more Vitamin C and 1.3 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 7.6 times more Vitamin B1, 11.6 times more Vitamin B2, 13.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.6 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Crackers, saltines, fat-free, low-sodium have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Navel Oranges as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Crackers, saltines, fat-free, low-sodium:

• Raw Navel Oranges have 2 times more Calcium, 1.4 times more Potassium and 25.3 times more Water than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 3.7 times more Copper, 59.4 times more Iron, 2.4 times more Magnesium, 22 times more Manganese, 4.9 times more Phosphorus, more Selenium, 849 times more Sodium and 11.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 22.4 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 8 times more Energy, 10.7 times more Fat, 4.2 times more Omega 3, 28.1 times more Omega 6, 6.6 times more Carbohydrate and 11.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Crackers, saltines, fat-free, low-sodium have similar amounts of Fiber per 1 lb.
• Both Raw Navel Oranges as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.