Comparing Nutrients in 300 calories Crackers, wheat, low salt VS Oranges

Weight per 300 calories

• Crackers, wheat, low salt: 63.4g
• Oranges: 638g

Crackers, wheat, low salt have 10.1 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Crackers, wheat, low salt or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, low salt	7%	39%	54%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, wheat, low salt	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	5.55% 0.089g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	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	31.7% 41g	57.7% 75g	130g per day for Men 19-50 years
Sugars	11.4% 8.27g	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	7.5% 2.85g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	9.74% 5.45g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, low salt	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	26.7% 0.32mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.62% 0.33mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.64% 0.086mg	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	7.93% 31.7μg	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	2.1% 0.32mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.07% 6.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, low salt	Oranges	Recommended Dietary Allowance
Calcium	3.1% 31mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	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	35% 2.8mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.36% 39.3mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	20% 140mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	8.03% 121mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.23% 1mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.053% 1.97g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, wheat, low salt vs Oranges:

• Crackers, wheat, low salt have 1.7 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 4.8 times more Vitamin B5, 4.4 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 3.6 times more Vitamin E than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Raw Oranges have similar amounts of Vitamin B2 per 300 kcal.
• Both Crackers, wheat, low salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, wheat, low salt vs Oranges:

• Crackers, wheat, low salt have 4.4 times more Iron, 7.1 times more Manganese, 1.6 times more Phosphorus, 6.7 times more Selenium, more Sodium and 2.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 8.2 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 9 times more Potassium and 281.6 times more Water than Crackers, wheat, low salt.

Comparison of macro-nutrients per 300 calories:

• Crackers, wheat, low salt have 17.1 times more Fat, 34.3 times more Saturated Fat, 2 times more Omega 3 and 14.6 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.8 times more Carbohydrate, 7.2 times more Sugars and 5.4 times more Fiber than Crackers, wheat, low salt.
• Both Crackers, wheat, low salt and Raw Oranges have similar amounts of Energy and Protein per 300 kcal.
• Both Crackers, wheat, low salt as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.