Comparing Nutrients in 300 calories Oranges with Peel VS Crackers, whole-wheat

Weight per 300 calories

• Oranges with Peel: 476g
• Crackers, whole-wheat: 70.3g

Crackers, whole-wheat have 6.8 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, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, whole-wheat	9%	28%	63%

Macro Nutrients

	Oranges with Peel	Crackers, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	10.2% 9.93g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	25% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	37.6% 49g	130g per day for Men 19-50 years
Sugars	NA	1.15% 0.84g	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% 0g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	19% 7.24g	38g per day for Men 19-50 years
Protein	11% 6.2g	13.3% 7.43g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, whole-wheat	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	1.13% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	10% 0.13mg	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	4.9% 19.7μg	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	376% 338mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, whole-wheat	Recommended Dietary Allowance
Calcium	33.3% 333mg	2.53% 25.3mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	32.8% 0.3mg	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	29.3% 2.35mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	18.4% 77.3mg	420mg per day for Men 19-50 years
Manganese	NA	65.7% 1.5mg	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	33.2% 233mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	7.13% 242mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	37.5% 562mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.056% 2.07g	3700g per day for Men 19-50 years

Oranges With Peel VS Crackers, Whole-wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Crackers, whole-wheat?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Crackers, whole-wheat:

• 300 calories of Oranges with Peel have more Vitamin A, 3.7 times more Vitamin B1, 16.1 times more Vitamin B2, 2.7 times more Vitamin B5, 3.4 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
• While 300 kcal of Crackers, whole-wheat contain 1.4 times more Vitamin B3 than Raw Oranges with Peel .
• 300 calories of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Crackers, whole-wheat have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Crackers, whole-wheat:

• 300 calories of Oranges with Peel have 13.2 times more Calcium, 1.6 times more Iron, 3.9 times more Potassium and 189.7 times more Water than Crackers, whole-wheat.
• While 300 kcal of Crackers, whole-wheat contain 2.2 times more Phosphorus, 2.1 times more Selenium, 59 times more Sodium and 3.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, whole-wheat contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc
• 300 calories of Crackers, whole-wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.5 times more Carbohydrate and 3 times more Fiber than Crackers, whole-wheat.
• While 300 kcal of Crackers, whole-wheat contain 6.9 times more Fat, 7.8 times more Omega 3 and 20.4 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, whole-wheat offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6