Comparing Nutrients in 1 pound Oranges with Peel VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Oranges with Peel	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	9.85% 286kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	224% 292g	130g per day for Men 19-50 years
Sugars	NA	6.26% 4.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	193% 73.5g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	98% 54.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	358% 322mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	31.8% 318mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	325% 2.92mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	214% 898mg	420mg per day for Men 19-50 years
Manganese	NA	497% 11.4mg	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	273% 1914mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	162% 89.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	178% 2663mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	10% 373g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 2.1 times more Vitamin B1, 4.4 times more Vitamin B2 and 10.8 times more Vitamin B3 than Raw Oranges with Peel .

Comparing minerals per 1 pound for Oranges with Peel vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 1 pound of Oranges with Peel has 19.2 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 3.2 times more Calcium, 11.3 times more Copper, 4 times more Iron, 14.1 times more Magnesium, 19.2 times more Phosphorus, 2.4 times more Potassium, 28.1 times more Selenium, 293.5 times more Sodium and 26.8 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 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 7.1 times more Energy, 52.1 times more Fat, 4.1 times more Carbohydrate, 3.6 times more Fiber and 9.3 times more Protein than Raw Oranges with Peel .