Comparing Nutrients in 500 calories Oranges with Peel VS Crackers, saltines, fat-free, low-sodium

Weight per 500 calories

• Oranges with Peel: 794g
• Crackers, saltines, fat-free, low-sodium: 127g

Crackers, saltines, fat-free, low-sodium have 6.2 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Crackers, saltines, fat-free, low-sodium?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Oranges with Peel	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	3.02% 0.048g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	4.84% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	80.5% 105g	130g per day for Men 19-50 years
Sugars	NA	0.67% 0.48g	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	94% 35.7g	9.04% 3.44g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	45.4% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	8.3% 0.11mg	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	59.5% 238μg	39.4% 158μg	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	626% 563mg	0% 0mg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.2% 6.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	55.6% 556mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	20.5% 0.18mg	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	79.4% 6.35mg	123% 9.82mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	7.88% 33mg	420mg per day for Men 19-50 years
Manganese	NA	35.2% 0.81mg	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	25% 175mg	20.5% 144mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.12% 4.33g	3700g per day for Men 19-50 years

Oranges With Peel VS Crackers, Saltines, Fat-free, Low-sodium Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Crackers, saltines, fat-free, low-sodium?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Crackers, saltines, fat-free, low-sodium:

• 500 calories of Oranges with Peel have more Vitamin A, 1.2 times more Vitamin B1, 5.3 times more Vitamin B5, 6.8 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• While 500 kcal of Crackers, saltines, fat-free, low-sodium contain 1.9 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Oranges with Peel .
• 500 calories of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Crackers, saltines, fat-free, low-sodium:

• 500 calories of Oranges with Peel have 19.8 times more Calcium, 2.5 times more Copper, 3.4 times more Magnesium, 1.2 times more Phosphorus, 10.6 times more Potassium and 151 times more Water than Crackers, saltines, fat-free, low-sodium.
• While 500 kcal of Crackers, saltines, fat-free, low-sodium contain 1.5 times more Iron, 4.9 times more Selenium, 68 times more Sodium and 1.4 times more Zinc than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc
• 500 calories of Crackers, saltines, fat-free, low-sodium lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 10.4 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• While 500 kcal of Crackers, saltines, fat-free, low-sodium contain 1.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, saltines, fat-free, low-sodium offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Crackers, saltines, fat-free, low-sodium provide inadequate amounts of Fiber
• Both Raw Oranges with Peel as well as Crackers, saltines, fat-free, low-sodium provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.