Comparing Nutrients in 500 calories Oranges with Peel VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free

Weight per 500 calories

• Oranges with Peel: 794g
• Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free: 110g

Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have 7.2 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 Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%

Macro Nutrients

	Oranges with Peel	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	63.5% 1g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	32.5% 5.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.88g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	94% 35.7g	21.6% 8.22g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	31.2% 0.41mg	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	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Calcium	55.6% 556mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	62% 0.56mg	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	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	NA	115% 2.65mg	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	55.5% 388mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	11% 372mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	27% 406mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.097% 3.6g	3700g per day for Men 19-50 years

Oranges With Peel VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• 500 calories of Oranges with Peel have 2.4 times more Vitamin B2, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.2 times more Vitamin B9 than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 500 kcal of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 1.3 times more Vitamin B3 than Raw Oranges with Peel .
• 500 calories of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free have insufficient amounts of Vitamin B9

Comparing minerals per 500 calories for Oranges with Peel vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• 500 calories of Oranges with Peel have 2.1 times more Calcium, 2.2 times more Iron, 4.2 times more Potassium and 181.1 times more Water than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 500 kcal of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 1.5 times more Magnesium, 2.2 times more Phosphorus, 3.2 times more Selenium, 25.6 times more Sodium and 3.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain similar levels of Copper per 500 calories.
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.7 times more Carbohydrate and 4.3 times more Fiber than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 500 kcal of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 7.3 times more Fat, 8 times more Omega 3 and 15.8 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6