Comparing Nutrients in 500 calories Cracker, meal VS Fresh Orange juice

Weight per 500 calories

• Cracker, meal: 131g
• Fresh Orange juice: 1111g

Cracker, meal has 8.5 times more energy per 100g than Fresh Orange juice. It has high energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Cracker, meal or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cracker, meal	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.2g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	89% 116g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	129% 93g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	8.93% 3.4g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	21.7% 12g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.7% 0.91mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.9% 0.051mg	34% 0.44mg	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	44.4% 178μg	83.3% 333μg	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	617% 556mg	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	3.74% 0.56mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.39μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Fresh Orange juice	Recommended Dietary Allowance
Calcium	3% 30mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	54.3% 0.49mg	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	75.7% 6.06mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	7.46% 31.3mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	6.76% 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	19.4% 136mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	100% 55.2μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	26.5% 981g	3700g per day for Men 19-50 years

Cracker, Meal VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cracker, meal or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Cracker, meal vs Fresh Orange juice:

• 500 calories of Cracker, meal have 1.8 times more Vitamin B2 and 1.7 times more Vitamin B3 than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain more Vitamin A, 3.5 times more Vitamin B5, 8.7 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Cracker, meal.
• Both Cracker, meal and Fresh Orange juice provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cracker, meal have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cracker, meal as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cracker, meal vs Fresh Orange juice:

• 500 calories of Cracker, meal have 2.7 times more Iron, 7.9 times more Manganese and 49.7 times more Selenium than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 4.1 times more Calcium, 1.7 times more Copper, 3.9 times more Magnesium, 1.4 times more Phosphorus, 14.8 times more Potassium and 98.9 times more Water than Cracker, meal.
• 500 calories of Cracker, meal lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese and Selenium
• Both Cracker, meal as well as Raw Orange juice lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cracker, meal have 1.6 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 216.6 times more Sugars than Cracker, meal.
• Both Cracker, meal and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cracker, meal as well as Raw Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.