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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Oranges with Peel	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	9.85% 286kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	50% 48.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	172% 29g	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	238% 310g	130g per day for Men 19-50 years
Sugars	NA	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	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	80% 30.4g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, saltines, whole wheat (includes multi-grain)	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	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	59.3% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	31.8% 318mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	127% 889mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	367% 5507mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	60.2% 6.62mg	11mg per day for Men 19-50 years
Water	10% 373g	1.2% 44.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Crackers, saltines, whole wheat (includes multi-grain) per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oranges with Peel has more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 lb of Crackers, saltines, whole wheat (includes multi-grain) contains 4.7 times more Vitamin B1, 4.5 times more Vitamin B2, 8.9 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Oranges with Peel .
• 1 pound of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has more Calcium and 8.4 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 lb of Crackers, saltines, whole wheat (includes multi-grain) contains 4.7 times more Copper, 6.4 times more Iron, 5 times more Magnesium, 8.9 times more Phosphorus, 36.9 times more Selenium, 607 times more Sodium and 13.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Potassium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 1 pound of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Crackers, saltines, whole wheat (includes multi-grain) contains 6.3 times more Energy, 35.7 times more Fat, 49.3 times more Omega 3, 146.3 times more Omega 6, 4.4 times more Carbohydrate, 1.5 times more Fiber and 5.5 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6