Comparing Nutrients in 300 calories Oranges with Peel VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Weight per 300 calories

• Oranges with Peel: 476g
• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour: 65.8g

Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 7.2 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Oranges with Peel	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	11.7% 3.76g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	39% 50.6g	130g per day for Men 19-50 years
Sugars	NA	3.54% 2.57g	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	0.27% 0.2g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	5.2% 1.97g	38g per day for Men 19-50 years
Protein	11% 6.2g	2.94% 1.64g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	3.3% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	5.06% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	2.6% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	3.54% 0.046mg	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	35.7% 143μg	1.15% 4.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	33.3% 333mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	6.36% 0.057mg	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	47.6% 3.8mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	2.35% 9.87mg	420mg per day for Men 19-50 years
Manganese	NA	8.55% 0.2mg	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	15% 105mg	5.36% 37.5mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	1.66% 56.6mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	2.63% 0.29mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.044% 1.63g	3700g per day for Men 19-50 years

Oranges With Peel VS Crackers, Gluten-free, Multigrain And Vegetable, Made With Corn Starch And White Rice Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 300 calories of Oranges with Peel have 12.1 times more Vitamin B1, 3.6 times more Vitamin B2, 5.7 times more Vitamin B3, 9.6 times more Vitamin B6 and 31 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9

Comparing minerals per 300 calories for Oranges with Peel vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 300 calories of Oranges with Peel have 18.1 times more Calcium, 4.7 times more Copper, 10.3 times more Iron, 6.8 times more Magnesium, 2.8 times more Phosphorus, 16.5 times more Potassium and 240.2 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 300 kcal of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 61.5 times more Sodium than Raw Oranges with Peel .
• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.5 times more Carbohydrate, 10.9 times more Fiber and 3.8 times more Protein than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 300 kcal of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 7.1 times more Fat and 22.5 times more Saturated Fat than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.