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

Weight per 300 calories

• Crackers, standard snack-type, regular: 58.8g
• Oranges with Peel: 476g

Crackers, standard snack-type, regular have 8.1 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, standard snack-type, regular or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, standard snack-type, regular	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	1.23% 0.21g	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	56.8% 74g	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	6.97% 3.9g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.25mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	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	13.5% 54μg	35.7% 143μg	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	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.06% 70.6mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	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	29.6% 2.37mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	2.52% 10.6mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	21% 146mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.4mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	7.17% 3.94μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	28.5% 427mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	2.62% 0.29mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	10.6% 392g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, Regular VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, standard snack-type, regular or Oranges with Peel ?

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

• 300 kcal of Raw Oranges with Peel contain more Vitamin A, 1.9 times more Vitamin B1, 6.4 times more Vitamin B5, 12 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Crackers, standard snack-type, regular as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Crackers, standard snack-type, regular have 1.4 times more Phosphorus and 44.8 times more Sodium than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 4.7 times more Calcium, 4.4 times more Copper, 1.6 times more Iron, 6.3 times more Magnesium, 13.4 times more Potassium and 212.2 times more Water than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Oranges with Peel contain similar levels of Selenium per 300 calories.
• 300 calories of Crackers, standard snack-type, regular lack sufficient amounts of Magnesium and Potassium
• Both Crackers, standard snack-type, regular 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, standard snack-type, regular have 10.9 times more Fat, 19.6 times more Saturated Fat, 11.9 times more Omega 3 and 32.5 times more Omega 6 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2 times more Carbohydrate, 15.8 times more Fiber and 1.6 times more Protein than Crackers, standard snack-type, regular.
• Both Crackers, standard snack-type, regular and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, standard snack-type, regular provide inadequate amounts of Fiber
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6