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

Weight per 500 calories

• Crackers, cream, Gamesa Sabrosas: 103g
• Oranges with Peel: 794g

Crackers, cream, Gamesa Sabrosas have 7.7 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Crackers, cream, Gamesa Sabrosas or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.7% 21g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	2.05% 0.35g	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	95% 123g	130g per day for Men 19-50 years
Sugars	13.4% 9.68g	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	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	94% 35.7g	38g per day for Men 19-50 years
Protein	13% 7.24g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.8% 5.25mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.55% 0.48mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.17% 0.067mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	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	11% 1.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.4% 18.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.7% 27mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	50.3% 0.45mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	6.15% 26mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	NA	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	79% 1186mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.12% 4.6g	17.7% 653g	3700g per day for Men 19-50 years

Crackers, Cream, Gamesa Sabrosas VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, cream, Gamesa Sabrosas or Oranges with Peel ?

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

• 500 calories of Crackers, cream, Gamesa Sabrosas have 1.3 times more Vitamin B3 and more Vitamin B12 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 5.5 times more Vitamin B5, 11 times more Vitamin B6 and 1.5 times more Vitamin B9 than Crackers, cream, Gamesa Sabrosas.
• 500 calories of Crackers, cream, Gamesa Sabrosas have insufficient amounts of Vitamin B5 and Vitamin B6
• 500 calories of Oranges with Peel have insufficient amounts of Vitamin B12

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

• 500 calories of Crackers, cream, Gamesa Sabrosas have 1.2 times more Iron, 1.8 times more Selenium and 74.7 times more Sodium than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 20.7 times more Calcium, 3.9 times more Copper, 4.3 times more Magnesium, 1.7 times more Phosphorus, 11.7 times more Potassium and 142.1 times more Water than Crackers, cream, Gamesa Sabrosas.
• 500 calories of Crackers, cream, Gamesa Sabrosas lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Crackers, cream, Gamesa Sabrosas as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, cream, Gamesa Sabrosas have 8.8 times more Fat, 19.9 times more Saturated Fat and 7.1 times more Omega 6 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.8 times more Carbohydrate, 14.4 times more Fiber and 1.4 times more Protein than Crackers, cream, Gamesa Sabrosas.
• Both Crackers, cream, Gamesa Sabrosas and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Crackers, cream, Gamesa Sabrosas provide inadequate amounts of Fiber
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Crackers, cream, Gamesa Sabrosas as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 500 calories.