Comparing Nutrients in 1 pound Oranges with Peel VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Oranges with Peel	Cracker, meal	Recommended Dietary Allowance
Energy	9.85% 286kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	7.95% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	18.2% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	282% 367g	130g per day for Men 19-50 years
Sugars	NA	2.06% 1.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	75.3% 42g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cracker, meal	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	42.4% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	13.6% 0.18mg	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	34% 136μg	154% 617μg	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	358% 322mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cracker, meal	Recommended Dietary Allowance
Calcium	31.8% 318mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	113% 1.02mg	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	45.4% 3.63mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	186% 4.3mg	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	14.3% 100mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	349% 192μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	10% 373g	0.93% 34.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cracker, meal per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Cracker, meal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Cracker, meal:

• 1 pound of Oranges with Peel has 2.4 times more Vitamin B6 and more Vitamin C than Cracker, meal.
• While 1 lb of Cracker, meal contains 7 times more Vitamin B1, 9.4 times more Vitamin B2, 11.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 4.5 times more Vitamin B9 than Raw Oranges with Peel .
• 1 pound of Cracker, meal have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cracker, meal have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Cracker, meal:

• 1 pound of Oranges with Peel has 3 times more Calcium, 1.7 times more Potassium and 10.8 times more Water than Cracker, meal.
• While 1 lb of Cracker, meal contains 3.9 times more Copper, 5.8 times more Iron, 1.7 times more Magnesium, 4.7 times more Phosphorus, 60.4 times more Selenium and 6.3 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 1.7 times more Fiber than Cracker, meal.
• While 1 lb of Cracker, meal contains 6.1 times more Energy, 2.4 times more Omega 3, 15.5 times more Omega 6, 5.2 times more Carbohydrate and 7.2 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6