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

Weight per 300 calories

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 65.8g
• Oranges with Peel: 476g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 7.2 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.76g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	56.8% 74g	130g per day for Men 19-50 years
Sugars	3.54% 2.57g	NA	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	2.94% 1.64g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.039mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.06% 0.066mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.41mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	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

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	6.36% 0.057mg	30% 0.27mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	2.35% 9.87mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	8.55% 0.2mg	NA	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	1.66% 56.6mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	2.63% 0.29mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.044% 1.63g	10.6% 392g	3700g per day for Men 19-50 years

Crackers, Gluten-free, Multigrain And Vegetable, Made With Corn Starch And White Rice Flour VS Oranges With Peel Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Oranges with Peel contain 12.1 times more Vitamin B1, 3.6 times more Vitamin B2, 5.7 times more Vitamin B3, 9.6 times more Vitamin B6 and 31 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9

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

• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 61.5 times more Sodium than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 18.1 times more Calcium, 4.7 times more Copper, 10.3 times more Iron, 6.8 times more Magnesium, 2.8 times more Phosphorus, 16.5 times more Potassium and 240.2 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 7.1 times more Fat and 22.5 times more Saturated Fat than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.5 times more Carbohydrate, 10.9 times more Fiber and 3.8 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 Oranges with Peel offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour provide inadequate amounts of Fiber and Protein
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.