Comparing Nutrients in 500 calories Florida Oranges VS Crackers, cream, La Moderna Rikis Cream Crackers

Weight per 500 calories

• Florida Oranges: 1087g
• Crackers, cream, La Moderna Rikis Cream Crackers: 108g

Crackers, cream, La Moderna Rikis Cream Crackers have 10.1 times more energy per unit of mass than Raw Florida Oranges, which is very high in comparison to other foods. Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Florida Oranges or Crackers, cream, La Moderna Rikis Cream Crackers?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Florida Oranges	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	1.35% 0.022g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	53.8% 70g	130g per day for Men 19-50 years
Sugars	137% 99g	15.5% 11.2g	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	1.63% 1.2g	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	% 1.02g	g per day for Men 19-50 years
Sucrose	NA	% 8.6g	g per day for Men 19-50 years
Fiber	68.6% 26g	6.8% 2.6g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	14% 7.75g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	NA	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	46% 185μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	543% 489mg	NA	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	13% 1.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	46.7% 467mg	79% 791mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	13.5% 0.12mg	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	12.2% 0.98mg	89.4% 7.16mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	7.2% 30mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	39.6% 0.91mg	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	18.6% 130mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	54% 810mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	40.3% 4.43mg	11mg per day for Men 19-50 years
Water	25.6% 947g	0.13% 4.83g	3700g per day for Men 19-50 years

Florida Oranges VS Crackers, Cream, La Moderna Rikis Cream Crackers Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Crackers, cream, La Moderna Rikis Cream Crackers?

Lets compare vitamin content per 500 calories of Florida Oranges vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 500 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Raw Florida Oranges.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin B12

Comparing minerals per 500 calories for Florida Oranges vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 500 calories of Florida Oranges have 3.5 times more Copper, 3.6 times more Magnesium, 1.2 times more Phosphorus, 14.6 times more Potassium and 196.2 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 500 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain 1.7 times more Calcium, 7.3 times more Iron, 3.5 times more Manganese, more Sodium and 5.1 times more Zinc than Raw Florida Oranges.
• 500 calories of Florida Oranges lack sufficient amounts of Zinc
• 500 calories of Crackers, cream, La Moderna Rikis Cream Crackers lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 1.8 times more Carbohydrate, 8.9 times more Sugars and 10.1 times more Fiber than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 500 kcal of Crackers, cream, La Moderna Rikis Cream Crackers contain 9.2 times more Fat than Raw Florida Oranges.
• Both Florida Oranges and Crackers, cream, La Moderna Rikis Cream Crackers offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Fiber
• Both Raw Florida Oranges as well as Crackers, cream, La Moderna Rikis Cream Crackers provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.