Comparing Nutrients in 500 calories Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Oranges

Weight per 500 calories

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free: 112g
• Oranges: 1064g

Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 9.5 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 - Mary's Gone Crackers, Original Crackers, Organic Gluten Free or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Oranges	7%	2%	91%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	96% 125g	130g per day for Men 19-50 years
Sugars	1.55% 1.12g	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% 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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.12g	NA	g per day for Men 19-50 years
Fiber	47.8% 18g	67% 25.5g	38g per day for Men 19-50 years
Protein	24% 13.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.8% 6.04mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	629% 566mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Oranges	Recommended Dietary Allowance
Calcium	25% 250mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	80.2% 0.72mg	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	44.4% 3.55mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	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	67.6% 473mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	15.7% 535mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	44% 658mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	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 Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Oranges:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 3.9 times more Vitamin B1 and 1.7 times more Vitamin B2 than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparing minerals per 500 calories for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Oranges:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 1.5 times more Copper, 3.3 times more Iron, 2.1 times more Magnesium, 10.6 times more Manganese, 3.2 times more Phosphorus, 4.2 times more Selenium, more Sodium and 4.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.7 times more Calcium, 3.6 times more Potassium and 191.9 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparison of macro-nutrients per 500 calories:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 13.7 times more Fat and 1.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.7 times more Carbohydrate, 88.7 times more Sugars and 1.4 times more Fiber than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.