Comparing Nutrients in 1 pound Navel Oranges VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Navel Oranges	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	7.66% 222kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	50% 48.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	172% 29g	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	238% 310g	130g per day for Men 19-50 years
Sugars	53% 38.6g	0% 0g	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	80% 30.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, saltines, whole wheat (includes multi-grain)	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	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	59.3% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	74.3% 0.97mg	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	93% 372μg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	19.5% 195mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	134% 1.2mg	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	7.37% 0.59mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	295% 6.78mg	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	127% 889mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	367% 5507mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	60.2% 6.62mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.2% 44.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs Crackers, saltines, whole wheat (includes multi-grain):

• Raw Navel Oranges have more Vitamin A and more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 6.8 times more Vitamin B1, 4.4 times more Vitamin B2, 10.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 2.4 times more Vitamin B9, 7.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Crackers, saltines, whole wheat (includes multi-grain):

• Raw Navel Oranges have more Calcium and 8.7 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 6.8 times more Copper, 39.5 times more Iron, 6.4 times more Magnesium, 51.5 times more Manganese, 8.5 times more Phosphorus, 1.3 times more Potassium, more Selenium, 1214 times more Sodium and 18.3 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• While Crackers, saltines, whole wheat (includes multi-grain) contain 8.1 times more Energy, 71.4 times more Fat, 87.7 times more Omega 3, 279.9 times more Omega 6, 5.4 times more Carbohydrate, 3 times more Fiber and 7.8 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.