Comparing Nutrients in 300 calories Crackers, whole-wheat, reduced fat VS Valencia Oranges

Weight per 300 calories

• Crackers, whole-wheat, reduced fat: 72g
• Valencia Oranges: 612g

Crackers, whole-wheat, reduced fat have 8.5 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, whole-wheat, reduced fat or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	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	42% 54.5g	56% 72.8g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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% 0g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	20.7% 7.86g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	11% 0.13mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	5.4% 21.6μg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.8% 28mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	32% 2.57mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	71.6% 1.65mg	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	37.5% 263mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	NA	55μg per day for Men 19-50 years
Sodium	36% 537mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	14.3% 529g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Crackers, whole-wheat, reduced fat vs Valencia Oranges:

• Crackers, whole-wheat, reduced fat have 2.2 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 4 times more Vitamin B1, 15.4 times more Vitamin B2, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat vs Valencia Oranges:

• Crackers, whole-wheat, reduced fat have 1.4 times more Copper, 4.7 times more Iron, 1.4 times more Magnesium, 11.7 times more Manganese, 2.5 times more Phosphorus, more Sodium and 5.9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 8.7 times more Calcium, 4.1 times more Potassium and 283 times more Water than Crackers, whole-wheat, reduced fat.

Comparison of macro-nutrients per 300 calories:

• Crackers, whole-wheat, reduced fat have 3 times more Fat, 2.9 times more Omega 3, 8.5 times more Omega 6 and 1.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Carbohydrate and 1.9 times more Fiber than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Crackers, whole-wheat, reduced fat as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.