Comparing Nutrients in 300 calories Crackers, matzo, plain VS Oranges

Weight per 300 calories

• Crackers, matzo, plain: 76g
• Oranges: 638g

Crackers, matzo, plain have 8.4 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Crackers, matzo, plain or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, matzo, plain	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.55% 0.43g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	57.7% 75g	130g per day for Men 19-50 years
Sugars	0.3% 0.22g	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	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	6% 2.28g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.73% 0.34mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	3.23% 13μg	48% 191μg	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	0% 0mg	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.046mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Oranges	Recommended Dietary Allowance
Calcium	0.99% 9.87mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	5.06% 0.046mg	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	30% 2.4mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	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	9.66% 67.6mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	2.5% 85mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.088% 3.27g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, matzo, plain vs Oranges:

• Crackers, matzo, plain have 1.6 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.9 times more Vitamin B1, 4.7 times more Vitamin B5, 4.4 times more Vitamin B6, 14.8 times more Vitamin B9, more Vitamin C and 25.2 times more Vitamin E than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Raw Oranges have similar amounts of Vitamin B2 per 300 kcal.
• Both Crackers, matzo, plain as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Crackers, matzo, plain vs Oranges:

• Crackers, matzo, plain have 3.8 times more Iron, 3.1 times more Manganese and 8.8 times more Selenium than Raw Oranges.
• While Raw Oranges contain 25.9 times more Calcium, 6.3 times more Copper, 3.4 times more Magnesium, 1.3 times more Phosphorus, 13.6 times more Potassium and 169.6 times more Water than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Raw Oranges have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crackers, matzo, plain have 1.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 271 times more Sugars and 6.7 times more Fiber than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Crackers, matzo, plain as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.