Comparing Nutrients in 500 calories Crackers, whole-wheat, reduced fat VS Oranges with Peel

Weight per 500 calories

• Crackers, whole-wheat, reduced fat: 120g
• Oranges with Peel: 794g

Crackers, whole-wheat, reduced fat have 6.6 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, reduced fat or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.12g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4% 1.3g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	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	70% 91g	95% 123g	130g per day for Men 19-50 years
Sugars	2.02% 1.47g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	94% 35.7g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	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	18.5% 0.22mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.03% 0.026mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.3% 6.3mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.2% 0.24mg	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	9% 36μg	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	8.65% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.7% 47mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	59.7% 0.54mg	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	53.5% 4.28mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	119% 2.75mg	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	62.5% 438mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	17.7% 653g	3700g per day for Men 19-50 years

Crackers, Whole-wheat, Reduced Fat VS Oranges With Peel Nutrients Per 500 Kcal

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

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

• 500 calories of Crackers, whole-wheat, reduced fat have 1.6 times more Vitamin B3 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain more Vitamin A, 3.6 times more Vitamin B1, 15 times more Vitamin B2, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• 500 calories of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Crackers, whole-wheat, reduced fat 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, reduced fat vs Oranges with Peel :

• 500 calories of Crackers, whole-wheat, reduced fat have 1.3 times more Magnesium, 2.5 times more Phosphorus, 3.1 times more Selenium, 56.4 times more Sodium and 4.1 times more Zinc than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 11.9 times more Calcium, 1.5 times more Iron, 3.5 times more Potassium and 209.8 times more Water than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Oranges with Peel contain similar levels of Copper per 500 calories.
• 500 calories of Crackers, whole-wheat, reduced fat lack sufficient amounts of Calcium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, whole-wheat, reduced fat have 3.8 times more Omega 3, 10.9 times more Omega 6 and 1.3 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.4 times more Carbohydrate and 2.7 times more Fiber than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6