Comparing Nutrients in 1 pound Navel Oranges VS Crackers, wheat, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, wheat, sandwich, with peanut butter filling	11%	47%	42%

Macro Nutrients

	Navel Oranges	Crackers, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	7.66% 222kcal	77.4% 2245kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	65.2% 21g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	117% 1.86g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	225% 38.3g	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	188% 244g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	109% 61.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, wheat, sandwich, with peanut butter filling	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	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	48% 0.62mg	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	79.4% 318μg	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	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, wheat, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	19.5% 195mg	77% 771mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	27.7% 0.25mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	138% 3.18mg	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	225% 1574mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	244% 3660mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Crackers, wheat, sandwich, with peanut butter filling per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Crackers, wheat, sandwich, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Crackers, wheat, sandwich, with peanut butter filling:

• 1 pound of Navel Oranges has more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
• While 1 lb of Crackers, wheat, sandwich, with peanut butter filling contains 5.7 times more Vitamin B1, 5.7 times more Vitamin B2, 13.8 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Navel Oranges.
• 1 pound of Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Crackers, wheat, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Crackers, wheat, sandwich, with peanut butter filling:

• 1 pound of Navel Oranges has 25.3 times more Water than Crackers, wheat, sandwich, with peanut butter filling.
• While 1 lb of Crackers, wheat, sandwich, with peanut butter filling contains 4 times more Calcium, 1.4 times more Copper, 20.5 times more Iron, 3.5 times more Magnesium, 24.2 times more Manganese, 15.1 times more Phosphorus, 1.8 times more Potassium, more Selenium, 807 times more Sodium and 10.3 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, wheat, sandwich, with peanut butter filling contains 10.1 times more Energy, 178 times more Fat, 270.7 times more Saturated Fat, 45.7 times more Omega 3, 366.8 times more Omega 6, 4.3 times more Carbohydrate, 2 times more Fiber and 14.8 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein