Comparing Nutrients in 500 calories Crackers, cream, Gamesa Sabrosas VS Oranges

Weight per 500 calories

• Crackers, cream, Gamesa Sabrosas: 103g
• Oranges: 1064g

Crackers, cream, Gamesa Sabrosas have 10.3 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Crackers, cream, Gamesa Sabrosas or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.7% 21g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	96% 125g	130g per day for Men 19-50 years
Sugars	13.4% 9.68g	137% 99g	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	1.35% 0.98g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 6.43g	NA	g per day for Men 19-50 years
Fiber	6.52% 2.48g	67% 25.5g	38g per day for Men 19-50 years
Protein	13% 7.24g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.8% 5.25mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.55% 0.48mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.17% 0.067mg	49% 0.64mg	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	38.5% 154μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20% 0.48μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	629% 566mg	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	11% 1.64mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.4% 18.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Oranges	Recommended Dietary Allowance
Calcium	2.7% 27mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	53% 0.48mg	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	95% 7.62mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	6.15% 26mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	11.6% 0.27mg	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	14.5% 101mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	79% 1186mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.12% 4.6g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, cream, Gamesa Sabrosas vs Oranges:

• Crackers, cream, Gamesa Sabrosas have 1.7 times more Vitamin B3, more Vitamin B12 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3 times more Vitamin B1, 1.7 times more Vitamin B2, 5.6 times more Vitamin B5, 9.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Raw Oranges have similar amounts of Vitamin E per 500 kcal.

Comparing minerals per 500 calories for Crackers, cream, Gamesa Sabrosas vs Oranges:

• Crackers, cream, Gamesa Sabrosas have 7.2 times more Iron, 3 times more Manganese, 1.8 times more Selenium and more Sodium than Raw Oranges.
• While Raw Oranges contain 15.8 times more Calcium, 4.2 times more Copper, 4.1 times more Magnesium, 1.5 times more Phosphorus, 14.4 times more Potassium and 200.8 times more Water than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Raw Oranges have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, cream, Gamesa Sabrosas have 16.5 times more Fat, 34.7 times more Saturated Fat and 13 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.9 times more Carbohydrate, 10.3 times more Sugars, 10.3 times more Fiber and 1.4 times more Protein than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Crackers, cream, Gamesa Sabrosas as well as Raw Oranges have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.