Comparing Nutrients in 300 calories Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Oranges

Weight per 300 calories

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 65.8g
• Oranges: 638g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 9.7 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.76g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	57.7% 75g	130g per day for Men 19-50 years
Sugars	3.54% 2.57g	82.3% 59.7g	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	0.27% 0.2g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	5.2% 1.97g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	2.94% 1.64g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.039mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.06% 0.066mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.41mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	29.5% 0.38mg	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	1.15% 4.6μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Oranges	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	6.36% 0.057mg	32% 0.29mg	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	4.6% 0.37mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	2.35% 9.87mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	8.55% 0.2mg	6.94% 0.16mg	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	5.36% 37.5mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	1.66% 56.6mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.63% 0.29mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.044% 1.63g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Oranges:

• Raw Oranges contain 14.1 times more Vitamin B1, 3.9 times more Vitamin B2, 4.3 times more Vitamin B3, 8.3 times more Vitamin B6 and 41.6 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparing minerals per 300 calories for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Oranges:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.2 times more Manganese and more Sodium than Raw Oranges.
• While Raw Oranges contain 13.9 times more Calcium, 5 times more Copper, 1.7 times more Iron, 6.5 times more Magnesium, 2.4 times more Phosphorus, 20.4 times more Potassium, 1.5 times more Zinc and 339.4 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 300 calories:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 13.2 times more Fat, 39.2 times more Saturated Fat and 7.6 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.5 times more Carbohydrate, 23.3 times more Sugars, 7.8 times more Fiber and 3.6 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Raw Oranges have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.