Comparing Nutrients in 500 calories Crackers, wheat, reduced fat VS Oranges

Weight per 500 calories

• Crackers, wheat, reduced fat: 113g
• Oranges: 1064g

Crackers, wheat, reduced fat have 9.4 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, wheat, reduced fat or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, wheat, reduced fat	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	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	61% 0.98g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	41% 6.96g	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	62% 80.5g	96% 125g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	1.37% 0.99g	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	% 1.75g	NA	g per day for Men 19-50 years
Sucrose	% 10.4g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	67% 25.5g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.7% 0.7mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	35.8% 143μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.57% 0.16μg	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	8.86% 1.33mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Oranges	Recommended Dietary Allowance
Calcium	9% 90mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	70.7% 5.65mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	41.5% 291mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	6.96% 236mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	58.3% 874mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.083% 3.07g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Crackers, wheat, reduced fat vs Oranges:

• Crackers, wheat, reduced fat have 1.9 times more Vitamin B3, more Vitamin B12 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4.6 times more Vitamin B5, 3.8 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat as well as Raw Oranges have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, wheat, reduced fat vs Oranges:

• Crackers, wheat, reduced fat have 5.3 times more Iron, 9 times more Manganese, 2 times more Phosphorus, 2.2 times more Selenium, more Sodium and 2.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.7 times more Calcium, 1.9 times more Copper, 2 times more Magnesium, 8.1 times more Potassium and 300.2 times more Water than Crackers, wheat, reduced fat.

Comparison of macro-nutrients per 500 calories:

• Crackers, wheat, reduced fat have 11.8 times more Fat, 14.9 times more Saturated Fat, 13.1 times more Omega 3 and 36.3 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.6 times more Carbohydrate, 5.9 times more Sugars and 6.7 times more Fiber than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Raw Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Crackers, wheat, reduced fat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.