Comparing Nutrients in 300 calories Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Florida Oranges

Weight per 300 calories

• Crackers, saltines, unsalted tops (includes oyster, soda, soup): 69g
• Florida Oranges: 652g

Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 9.4 times more energy per 100g than Florida Oranges. It has very high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Crackers, saltines, unsalted tops (includes oyster, soda, soup) or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	6.33% 2.03g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	6.48% 1.1g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	58% 75.3g	130g per day for Men 19-50 years
Sugars	NA	82.2% 59.6g	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	5.46% 2.07g	41% 15.7g	38g per day for Men 19-50 years
Protein	11.4% 6.36g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.3% 0.32mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.02% 0.026mg	25.6% 0.33mg	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	21.4% 85.7μg	27.7% 111μg	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	326% 293mg	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	7.83% 1.17mg	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, saltines, unsalted tops (includes oyster, soda, soup)	Florida Oranges	Recommended Dietary Allowance
Calcium	8.23% 82.3mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	28.3% 0.25mg	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	46.7% 3.73mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	4.44% 18.7mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	6.8% 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	10.4% 72.6mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	2.6% 88.5mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	NA	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	35.3% 529mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.84% 0.53mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	15.4% 568g	3700g per day for Men 19-50 years

Crackers, Saltines, Unsalted Tops (includes Oyster, Soda, Soup) VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, saltines, unsalted tops (includes oyster, soda, soup) or Florida Oranges?

Lets compare vitamin content per 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Florida Oranges:

• 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 1.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 5.2 times more Vitamin B5, 12.7 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Florida Oranges:

• 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 6.4 times more Iron, 3.1 times more Manganese and more Sodium than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 3.4 times more Calcium, 1.8 times more Copper, 3.5 times more Magnesium, 12.5 times more Potassium and 200.5 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Florida Oranges contain similar levels of Phosphorus per 300 calories.
• 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) lack sufficient amounts of Magnesium and Potassium
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Raw Florida Oranges lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 6 times more Fat, 12.4 times more Saturated Fat, 5.4 times more Omega 6 and 1.4 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.5 times more Carbohydrate and 7.5 times more Fiber than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) and Florida Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, saltines, unsalted tops (includes oyster, soda, soup) provide inadequate amounts of Fiber
• 300 calories of Florida Oranges provide inadequate amounts of Omega 6
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Raw Florida Oranges provide inadequate amounts of Omega 3 in 300 calories.