Comparing Nutrients in 5 ounces Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Fresh Orange juice	Recommended Dietary Allowance
Energy	22.3% 646kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	16.4% 12g	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	0.59% 0.43g	4.14% 3g	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	% 0.57g	% 2.57g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 5.87g	g per day for Men 19-50 years
Fiber	11% 4.25g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	4.36% 0.057mg	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	2.5% 9.92μg	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	78.7% 71mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Fresh Orange juice	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	6.93% 0.062mg	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	9.92% 0.79mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	0.86% 0.02mg	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	11.5% 80.8mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	NA	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	84% 1262mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Fresh Orange juice:

• 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 3.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.5 times more Vitamin B1 and 4.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

Comparing minerals per 5 ounces for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Fresh Orange juice:

• 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 2.5 times more Calcium, 2 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 21.4 times more Manganese, 3.4 times more Phosphorus, 890 times more Sodium and 8.8 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 2.3 times more Potassium and 35.6 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 10.1 times more Energy, 77.1 times more Fat, 238 times more Saturated Fat, 3.1 times more Omega 3, 45.8 times more Omega 6, 7.4 times more Carbohydrate, 15 times more Fiber and 3.6 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 2.2 times more Sugars and 7.1 times more Fructose than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein