Comparing Nutrients in 500 calories Crackers, cream, La Moderna Rikis Cream Crackers VS Oranges

Weight per 500 calories

• Crackers, cream, La Moderna Rikis Cream Crackers: 108g
• Oranges: 1064g

Crackers, cream, La Moderna Rikis Cream Crackers have 9.9 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, La Moderna Rikis Cream Crackers or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, cream, La Moderna Rikis Cream Crackers	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	8.87% 2.84g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.35% 0.022g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	53.8% 70g	96% 125g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	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	1.63% 1.2g	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	% 1.02g	NA	g per day for Men 19-50 years
Sucrose	% 8.6g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.6g	67% 25.5g	38g per day for Men 19-50 years
Protein	14% 7.75g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, La Moderna Rikis Cream Crackers	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	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	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, La Moderna Rikis Cream Crackers	Oranges	Recommended Dietary Allowance
Calcium	79% 791mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	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	89.4% 7.16mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	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	15.4% 108mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	54% 810mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40.3% 4.43mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.13% 4.83g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, cream, La Moderna Rikis Cream Crackers vs Oranges:

• Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Raw Oranges.

Comparing minerals per 500 calories for Crackers, cream, La Moderna Rikis Cream Crackers vs Oranges:

• Crackers, cream, La Moderna Rikis Cream Crackers have 1.9 times more Calcium, 6.7 times more Iron, 3.4 times more Manganese, more Sodium and 5.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.9 times more Copper, 3.5 times more Magnesium, 1.4 times more Phosphorus, 15.3 times more Potassium and 191.2 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.

Comparison of macro-nutrients per 500 calories:

• Crackers, cream, La Moderna Rikis Cream Crackers have 16.5 times more Fat and 17.8 times more Saturated Fat than Raw Oranges.
• While Raw Oranges contain 1.8 times more Carbohydrate, 8.9 times more Sugars, 9.9 times more Fiber and 1.3 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
• Both Crackers, cream, La Moderna Rikis Cream Crackers and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Glucose and Sucrose in 500 kcal.