Comparing Nutrients in 300 calories Crackers, whole-wheat VS Fresh Orange juice

Weight per 300 calories

• Crackers, whole-wheat: 70.3g
• Fresh Orange juice: 667g

Crackers, whole-wheat have 9.5 times more energy per 100g than Fresh Orange juice. It has very high energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 300 calories - Crackers, whole-wheat or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Crackers, whole-wheat	Fresh Orange juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.93g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	25% 4.3g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.6% 49g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	77.2% 56g	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% 0g	19.5% 14g	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	% 0.22g	% 12g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 27.6g	g per day for Men 19-50 years
Fiber	19% 7.24g	3.5% 1.33g	38g per day for Men 19-50 years
Protein	13.3% 7.43g	8.33% 4.67g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.4% 66.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.13% 0.015mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	20.5% 0.27mg	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	4.9% 19.7μg	50% 200μg	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	370% 333mg	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	6.6% 0.99mg	1.78% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Fresh Orange juice	Recommended Dietary Allowance
Calcium	2.53% 25.3mg	7.33% 73.3mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.3mg	32.6% 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	29.3% 2.35mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	4.06% 0.093mg	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	33.2% 233mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	39.2% 1333mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	37.5% 562mg	0.44% 6.67mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	0.056% 2.07g	16% 589g	3700g per day for Men 19-50 years

Crackers, Whole-wheat VS Fresh Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, whole-wheat or Fresh Orange juice?

Lets compare vitamin content per 300 calories of Crackers, whole-wheat vs Fresh Orange juice:

• 300 calories of Crackers, whole-wheat have 1.2 times more Vitamin B3, 3.7 times more Vitamin E and 28.7 times more Vitamin K than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain more Vitamin A, 4.7 times more Vitamin B1, 13.6 times more Vitamin B2, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6, 10.2 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• 300 calories of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• 300 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, whole-wheat as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Crackers, whole-wheat vs Fresh Orange juice:

• 300 calories of Crackers, whole-wheat have 1.8 times more Iron, 16.2 times more Manganese, 2.1 times more Phosphorus, 10.6 times more Selenium, 84.3 times more Sodium and 5.5 times more Zinc than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 2.9 times more Calcium, 5.5 times more Potassium and 285 times more Water than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Fresh Orange juice contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Crackers, whole-wheat lack sufficient amounts of Calcium
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, whole-wheat have 7.4 times more Fat, 8.1 times more Omega 3, 22.2 times more Omega 6, 5.4 times more Fiber and 1.6 times more Protein than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 1.4 times more Carbohydrate, 67 times more Sugars and more Fructose than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Fresh Orange juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber