Comparing Nutrients in 300 calories Crackers, cream, La Moderna Rikis Cream Crackers VS Canned Orange Juice

Weight per 300 calories

• Crackers, cream, La Moderna Rikis Cream Crackers: 64.7g
• Canned Orange Juice: 638g

Crackers, cream, La Moderna Rikis Cream Crackers have 9.9 times more energy per 100g than Canned Orange Juice. It has very high energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - Crackers, cream, La Moderna Rikis Cream Crackers or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	5.32% 1.7g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	54% 70.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.73g	77% 56g	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	0.98% 0.71g	21.4% 15.5g	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	% 0.61g	% 14.5g	g per day for Men 19-50 years
Sucrose	% 5.15g	% 26g	g per day for Men 19-50 years
Fiber	4.1% 1.55g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.2% 0.2mg	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	NA	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.6% 0.52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	213% 192mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Canned Orange Juice	Recommended Dietary Allowance
Calcium	47.5% 475mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	53.7% 4.3mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	23.8% 0.55mg	5.83% 0.13mg	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	9.24% 64.7mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	2.22% 75.6mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	NA	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	0.078% 2.9g	15% 560g	3700g per day for Men 19-50 years

Crackers, Cream, La Moderna Rikis Cream Crackers VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, cream, La Moderna Rikis Cream Crackers or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers vs Canned Orange Juice:

• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Canned Orange Juice.
• 300 calories of Canned Orange Juice have insufficient amounts of Vitamin B12

Comparing minerals per 300 calories for Crackers, cream, La Moderna Rikis Cream Crackers vs Canned Orange Juice:

• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers have 7.4 times more Calcium, 6.7 times more Iron, 4.1 times more Manganese, 19 times more Sodium and 10.4 times more Zinc than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 1.9 times more Copper, 3.5 times more Magnesium, 1.7 times more Phosphorus, 15.5 times more Potassium and 193.3 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.
• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers lack sufficient amounts of Magnesium and Potassium
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers have 13.2 times more Fat than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 1.7 times more Carbohydrate, 8.3 times more Sugars and 21.8 times more Fructose than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Canned Orange Juice offer comparable quantities of Energy and Protein per 300 calories.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 300 calories.