Comparing Nutrients in 500 calories Crackers, saltines (includes oyster, soda, soup) VS Fresh Orange juice

Weight per 500 calories

• Crackers, saltines (includes oyster, soda, soup): 120g
• Fresh Orange juice: 1111g

Crackers, saltines (includes oyster, soda, soup) have 9.3 times more energy per 100g than Fresh Orange juice. It has very high energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Crackers, saltines (includes oyster, soda, soup) or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.3g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	6.18% 1.98g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	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	68% 88.6g	89% 116g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	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	0.31% 0.23g	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	% 0.14g	% 20g	g per day for Men 19-50 years
Sucrose	% 0g	% 46g	g per day for Men 19-50 years
Fiber	8.8% 3.35g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.9% 0.1mg	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	40% 160μg	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.5% 0.11μg	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	9.17% 1.38mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.3% 30.4μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Fresh Orange juice	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	83.3% 6.66mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	6.55% 27.5mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	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	17.4% 122mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	75% 1126mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	7.5% 0.83mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.16% 6.04g	26.5% 981g	3700g per day for Men 19-50 years

Crackers, Saltines (includes Oyster, Soda, Soup) VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, saltines (includes oyster, soda, soup) or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Crackers, saltines (includes oyster, soda, soup) vs Fresh Orange juice:

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 1.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 27.3 times more Vitamin K than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 92.9 times more Vitamin A, 3.3 times more Vitamin B5, 4.3 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Fresh Orange juice provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Crackers, saltines (includes oyster, soda, soup) vs Fresh Orange juice:

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 3 times more Iron, 5.3 times more Manganese, 11.1 times more Selenium and 101.3 times more Sodium than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 5.4 times more Calcium, 2.9 times more Copper, 4.4 times more Magnesium, 1.5 times more Phosphorus, 12.2 times more Potassium and 162.4 times more Water than Crackers, saltines (includes oyster, soda, soup).
• 500 calories of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese and Selenium
• Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Orange juice lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, saltines (includes oyster, soda, soup) have 4.7 times more Fat, 5.4 times more Omega 3, 15.9 times more Omega 6 and 1.5 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.3 times more Carbohydrate, 60.5 times more Sugars and 103.6 times more Fructose than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Fresh Orange juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Omega 6
• Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Orange juice provide inadequate amounts of Fiber in 500 calories.