Comparing Nutrients in 5 ounces Crackers, flavored, fish-shaped VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, flavored, fish-shaped	Oranges	Recommended Dietary Allowance
Energy	22.6% 656kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	37.3% 0.6g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	29% 4.93g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	13% 16.7g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	0.18% 0.13g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.8% 9.1mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	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	54.2% 217μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	83.8% 75.4mg	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	34.8% 5.2mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Oranges	Recommended Dietary Allowance
Calcium	11.8% 118mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	81% 6.5mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	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	34% 237mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	92% 1375mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.13% 4.85g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Crackers, flavored, fish-shaped vs Oranges:

• Crackers, flavored, fish-shaped have 9.3 times more Vitamin B1, 12.9 times more Vitamin B2, 22.7 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 5.1 times more Vitamin B9, 20.4 times more Vitamin E and more Vitamin K than Raw Oranges.

Comparing minerals per 5 ounces for Crackers, flavored, fish-shaped vs Oranges:

• Crackers, flavored, fish-shaped have 2.1 times more Calcium, 3 times more Copper, 45.8 times more Iron, 2.5 times more Magnesium, 22.6 times more Manganese, 11.9 times more Phosphorus, 1.2 times more Potassium, 8 times more Selenium, more Sodium and 15.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 25.4 times more Water than Crackers, flavored, fish-shaped.

Comparison of macro-nutrients per 5 ounces:

• Crackers, flavored, fish-shaped have 9.9 times more Energy, 147.6 times more Fat, 137.3 times more Saturated Fat, 60.1 times more Omega 3, 193.3 times more Omega 6, 5.6 times more Carbohydrate, 1.3 times more Fiber and 10.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 7.9 times more Sugars than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.