Comparing Nutrients in 300 calories Crackers, standard snack-type, regular VS Valencia Oranges

Weight per 300 calories

• Crackers, standard snack-type, regular: 58.8g
• Valencia Oranges: 612g

Crackers, standard snack-type, regular have 10.4 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Crackers, standard snack-type, regular or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Crackers, standard snack-type, regular	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.7% 36g	56% 72.8g	130g per day for Men 19-50 years
Sugars	6.64% 4.8g	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	0.24% 0.17g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	3.56% 1.35g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	6.97% 3.9g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	29.7% 0.39mg	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	13.5% 54μg	59.7% 239μg	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	330% 297mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.06% 70.6mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	25% 0.23mg	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	29.6% 2.37mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	2.52% 10.6mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	6.12% 0.14mg	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	21% 146mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.4mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	7.17% 3.94μg	NA	55μg per day for Men 19-50 years
Sodium	28.5% 427mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.62% 0.29mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, standard snack-type, regular vs Valencia Oranges:

• Crackers, standard snack-type, regular have 1.5 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.2 times more Vitamin B1, 6.2 times more Vitamin B5, 10.4 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Raw Valencia Oranges have similar amounts of Vitamin B2 per 300 kcal.
• Both Crackers, standard snack-type, regular as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, standard snack-type, regular vs Valencia Oranges:

• Crackers, standard snack-type, regular have 4.3 times more Iron, 2.1 times more Manganese, 1.4 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.5 times more Calcium, 3.7 times more Copper, 5.8 times more Magnesium, 15.8 times more Potassium, 1.3 times more Zinc and 286.2 times more Water than Crackers, standard snack-type, regular.

Comparison of macro-nutrients per 300 calories:

• Crackers, standard snack-type, regular have 8.5 times more Fat, 15.3 times more Saturated Fat, 9.3 times more Omega 3 and 25.3 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Carbohydrate, 11.3 times more Fiber and 1.6 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Crackers, standard snack-type, regular as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.