Comparing Nutrients in 5 ounces Crackers, snack, Goya Crackers VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, snack, Goya Crackers	Oranges with Peel	Recommended Dietary Allowance
Energy	21% 614kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	28% 8.96g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	17% 22g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	NA	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	36% 20g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10% 0.13mg	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	112% 101mg	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

	Crackers, snack, Goya Crackers	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	63% 943mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya Crackers VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, snack, Goya Crackers versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, snack, Goya Crackers vs Oranges with Peel :

• Both Crackers, snack, Goya Crackers and Raw Oranges with Peel have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Crackers, snack, Goya Crackers vs Oranges with Peel :

• 5 ounces of Crackers, snack, Goya Crackers have 2.7 times more Copper, 7.1 times more Iron, 2.8 times more Magnesium, 6.6 times more Phosphorus, 332.5 times more Sodium and 10.6 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 4.4 times more Calcium, 1.6 times more Potassium and 13.9 times more Water than Crackers, snack, Goya Crackers.
• 5 ounces of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, snack, Goya Crackers have 6.9 times more Energy, 44.5 times more Fat, 180.7 times more Saturated Fat, 2.4 times more Omega 3, 33.9 times more Omega 6, 4.2 times more Carbohydrate and 11 times more Protein than Oranges with Peel .
• Both Crackers, snack, Goya Crackers and Oranges with Peel offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6