Comparing Nutrients in 5 ounces Cracker, meal VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Oranges	7%	2%	91%

Macro Nutrients

	Cracker, meal	Oranges	Recommended Dietary Allowance
Energy	18.7% 543kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	13% 16.7g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	18.3% 13.3g	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	9.7% 3.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	23.5% 13g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.2% 0.99mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	6.54% 0.085mg	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	48% 193μg	10.6% 42.5μg	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	0% 0mg	83.8% 75.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.06% 0.61mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Oranges	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	7.1% 0.064mg	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	82.2% 6.58mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	1.54% 0.035mg	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	21% 147mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cracker, meal vs Oranges:

• Cracker, meal has 8 times more Vitamin B1, 11.7 times more Vitamin B2, 20.2 times more Vitamin B3, 1.9 times more Vitamin B5, 4.5 times more Vitamin B9 and 2.4 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Cracker, meal.
• Both Cracker, meal as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cracker, meal vs Oranges:

• Cracker, meal has 5 times more Copper, 46.4 times more Iron, 2.4 times more Magnesium, 37.8 times more Manganese, 7.4 times more Phosphorus, 84.6 times more Selenium, more Sodium and 9.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.7 times more Calcium, 1.6 times more Potassium and 11.4 times more Water than Cracker, meal.

Comparison of macro-nutrients per 5 ounces:

• Cracker, meal has 8.1 times more Energy, 14.2 times more Fat, 5.6 times more Omega 3, 37.9 times more Omega 6, 6.9 times more Carbohydrate and 9.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 28.3 times more Sugars than Cracker, meal.
• Both Cracker, meal and Raw Oranges have similar amounts of Fiber per 5 oz.
• Both Cracker, meal as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.