Comparing Nutrients in 500 calories Crackers, whole-wheat, low salt VS Oranges with Peel

Weight per 500 calories

• Crackers, whole-wheat, low salt: 113g
• Oranges with Peel: 794g

Crackers, whole-wheat, low salt have 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, whole-wheat, low salt or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, low salt	8%	33%	59%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, whole-wheat, low salt	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	12% 3.83g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.4g	95% 123g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 12g	94% 35.7g	38g per day for Men 19-50 years
Protein	17.7% 9.93g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, low salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	7.9% 31.6μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.47% 0.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, low salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.64% 56.4mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	55.7% 0.5mg	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	43.5% 3.48mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	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	47.6% 333mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.082% 3.05g	17.7% 653g	3700g per day for Men 19-50 years

Crackers, Whole-wheat, Low Salt VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, whole-wheat, low salt or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Crackers, whole-wheat, low salt vs Oranges with Peel :

• 500 calories of Crackers, whole-wheat, low salt have 1.3 times more Vitamin B3 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain more Vitamin A, 3.5 times more Vitamin B1, 3.5 times more Vitamin B2, 2.9 times more Vitamin B5, 3.6 times more Vitamin B6, 7.5 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, low salt.
• 500 calories of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Crackers, whole-wheat, low salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Crackers, whole-wheat, low salt vs Oranges with Peel :

• 500 calories of Crackers, whole-wheat, low salt have 1.9 times more Phosphorus, 3 times more Selenium, 13.2 times more Sodium and 2.8 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 9.8 times more Calcium, 1.8 times more Iron, 4.6 times more Potassium and 214.3 times more Water than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Oranges with Peel contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Crackers, whole-wheat, low salt lack sufficient amounts of Calcium and Potassium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, whole-wheat, low salt have 8.2 times more Fat, 13.8 times more Saturated Fat, 3.3 times more Omega 3 and 20.1 times more Omega 6 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.6 times more Carbohydrate and 3 times more Fiber than Crackers, whole-wheat, low salt.
• Both Crackers, whole-wheat, low salt and Oranges with Peel offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6