Comparing Nutrients in 500 calories Crackers, saltines, low salt (includes oyster, soda, soup) VS Oranges

Weight per 500 calories

• Crackers, saltines, low salt (includes oyster, soda, soup): 119g
• Oranges: 1064g

Crackers, saltines, low salt (includes oyster, soda, soup) have 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, saltines, low salt (includes oyster, soda, soup) or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, low salt (includes oyster, soda, soup)	9%	19%	72%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, saltines, low salt (includes oyster, soda, soup)	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	7.43% 2.38g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	32.4% 0.52g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.3g	96% 125g	130g per day for Men 19-50 years
Sugars	3.64% 2.64g	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	0.38% 0.27g	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	% 0.27g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.06% 3.44g	67% 25.5g	38g per day for Men 19-50 years
Protein	20% 11.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, low salt (includes oyster, soda, soup)	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	41.6% 166μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.45% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	629% 566mg	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	8.87% 1.33mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.2% 18.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, low salt (includes oyster, soda, soup)	Oranges	Recommended Dietary Allowance
Calcium	14% 141mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	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	76% 6.1mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	7.07% 29.7mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	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	19% 132mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	14% 7.6μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	15.7% 235mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.85% 0.97mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, saltines, low salt (includes oyster, soda, soup) vs Oranges:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 2.1 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 4.7 times more Vitamin B5, 9 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Oranges have similar amounts of Vitamin B2 per 500 kcal.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, saltines, low salt (includes oyster, soda, soup) vs Oranges:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 5.7 times more Iron, 3.7 times more Manganese, 1.4 times more Selenium, more Sodium and 1.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3 times more Calcium, 2.6 times more Copper, 3.6 times more Magnesium, 2.2 times more Potassium and 192.8 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Crackers, saltines, low salt (includes oyster, soda, soup) have 8.2 times more Fat, 14.9 times more Saturated Fat, 7 times more Omega 3 and 22.5 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.4 times more Carbohydrate, 37.7 times more Sugars and 7.4 times more Fiber than Crackers, saltines, low salt (includes oyster, soda, soup).
• Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.