Comparing Nutrients in 500 calories Oranges with Peel VS Crackers, standard snack-type, regular, low salt

Weight per 500 calories

• Oranges with Peel: 794g
• Crackers, standard snack-type, regular, low salt: 100g

Crackers, standard snack-type, regular, low salt have 8 times more energy per unit of mass than Raw Oranges with Peel , which is very 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, standard snack-type, regular, low salt?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Oranges with Peel	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	40.8% 0.65g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	52% 8.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	NA	2.46% 1.8g	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	4.2% 1.6g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, standard snack-type, regular, low salt	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	4.06% 0.053mg	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	22.4% 89.6μg	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	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.23% 6.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	55.6% 556mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	23.6% 0.21mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	NA	24% 0.55mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	12% 6.57μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	14.3% 215mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	6.16% 0.68mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.094% 3.5g	3700g per day for Men 19-50 years

Oranges With Peel VS Crackers, Standard Snack-type, Regular, Low Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Crackers, standard snack-type, regular, low salt?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Crackers, standard snack-type, regular, low salt:

• 500 calories of Oranges with Peel have more Vitamin A, 2 times more Vitamin B1, 9.7 times more Vitamin B5, 14 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, regular, low salt.
• Both Oranges with Peel and Crackers, standard snack-type, regular, low salt provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Crackers, standard snack-type, regular, low salt:

• 500 calories of Oranges with Peel have 4.6 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 4.1 times more Magnesium, 4.4 times more Potassium and 187.4 times more Water than Crackers, standard snack-type, regular, low salt.
• While 500 kcal of Crackers, standard snack-type, regular, low salt contain 1.3 times more Phosphorus and 13.6 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, standard snack-type, regular, low salt contain similar levels of Selenium per 500 calories.
• 500 calories of Crackers, standard snack-type, regular, low salt lack sufficient amounts of Magnesium
• Both Raw Oranges with Peel as well as Crackers, standard snack-type, regular, low salt lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 2 times more Carbohydrate, 22.4 times more Fiber and 1.4 times more Protein than Crackers, standard snack-type, regular, low salt.
• While 500 kcal of Crackers, standard snack-type, regular, low salt contain 10.6 times more Fat, 13.5 times more Saturated Fat, 5.1 times more Omega 3 and 25.3 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, standard snack-type, regular, low salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Crackers, standard snack-type, regular, low salt provide inadequate amounts of Fiber