Comparing Nutrients in 5 ounces Crackers, snack, Goya Crackers VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Crackers, snack, Goya Crackers	Fresh Orange juice	Recommended Dietary Allowance
Energy	21% 614kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	28% 8.96g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	70% 91g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	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	0.92% 0.67g	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	% 0g	% 2.57g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.87g	g per day for Men 19-50 years
Fiber	14% 5.4g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	36% 20g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	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	NA	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	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, snack, Goya Crackers	Fresh Orange juice	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	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	100% 8.02mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	29.4% 206mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	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	63% 943mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya Crackers VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, snack, Goya Crackers 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, snack, Goya Crackers vs Fresh Orange juice:

• Both Crackers, snack, Goya Crackers and Raw Orange juice have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Crackers, snack, Goya Crackers vs Fresh Orange juice:

• 5 ounces of Crackers, snack, Goya Crackers have 3.5 times more Copper, 28.3 times more Iron, 3.5 times more Magnesium, 44.6 times more Manganese, 8.5 times more Phosphorus, 665 times more Sodium and 23.4 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.6 times more Potassium and 14.9 times more Water than Crackers, snack, Goya Crackers.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Crackers, snack, Goya Crackers as well as Raw Orange juice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, snack, Goya Crackers have 9.6 times more Energy, 66.8 times more Fat, 263.5 times more Saturated Fat, 3.5 times more Omega 3, 51.4 times more Omega 6, 6.2 times more Carbohydrate, 19 times more Fiber and 20.4 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 3.6 times more Sugars and 4.5 times more Fructose than Crackers, snack, Goya Crackers.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein