Comparing Nutrients in 5 ounces Crackers, wheat, reduced fat VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, wheat, reduced fat	Oranges with Peel	Recommended Dietary Allowance
Energy	21.7% 629kcal	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	9.36% 3g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	51.5% 8.76g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	17% 22g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	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	1.72% 1.25g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 13g	NA	g per day for Men 19-50 years
Fiber	12.7% 4.8g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	45% 180μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Oranges with Peel	Recommended Dietary Allowance
Calcium	11.3% 113mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	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	89% 7.1mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	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	52.2% 366mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	73.3% 1100mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, wheat, reduced fat 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, wheat, reduced fat vs Oranges with Peel :

• 5 ounces of Crackers, wheat, reduced fat have 6.3 times more Vitamin B1, 5.4 times more Vitamin B2, 10.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain more Vitamin C than Crackers, wheat, reduced fat.
• 5 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Crackers, wheat, reduced fat as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Crackers, wheat, reduced fat vs Oranges with Peel :

• 5 ounces of Crackers, wheat, reduced fat have 3.9 times more Copper, 6.3 times more Iron, 3.4 times more Magnesium, 11.7 times more Phosphorus, 14.9 times more Selenium, 388 times more Sodium and 15.8 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 30.1 times more Water than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Oranges with Peel contain similar levels of Calcium and Potassium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, wheat, reduced fat have 7 times more Energy, 44.6 times more Fat, 60.3 times more Saturated Fat, 54.2 times more Omega 3, 140.5 times more Omega 6, 4.6 times more Carbohydrate and 7.2 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.3 times more Fiber than Crackers, wheat, reduced fat.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6