Comparing Nutrients in 5 ounces Crackers, whole-wheat VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, whole-wheat	Oranges with Peel	Recommended Dietary Allowance
Energy	21% 605kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	9.14% 2.92g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	74.7% 1.2g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	51% 8.64g	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	76% 99g	17% 22g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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% 0g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	26.8% 15g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	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	21.5% 0.26mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	9.92% 39.7μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.1% 51mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	59% 4.73mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	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	67% 469mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.11% 4.17g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Oranges with Peel per 5 oz

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

• 5 ounces of Crackers, whole-wheat have 1.8 times more Vitamin B1, 9.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 2 times more Vitamin B6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.4 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat.
• Both Crackers, whole-wheat and Oranges with Peel provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Crackers, whole-wheat vs Oranges with Peel :

• 5 ounces of Crackers, whole-wheat have 7.4 times more Copper, 4.2 times more Iron, 7.9 times more Magnesium, 15 times more Phosphorus, 1.8 times more Potassium, 14.4 times more Selenium, 400 times more Sodium and 23.9 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.9 times more Calcium and 28 times more Water than Crackers, whole-wheat.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, whole-wheat have 6.8 times more Energy, 47.1 times more Fat, 58.9 times more Saturated Fat, 52.7 times more Omega 3, 138.5 times more Omega 6, 4.5 times more Carbohydrate, 2.3 times more Fiber and 8.1 times more Protein than Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6