Comparing Nutrients in 5 ounces Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Valencia Oranges	Recommended Dietary Allowance
Energy	21.8% 632kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	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	13% 17g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	30.5% 17g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.8% 7.64mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Valencia Oranges	Recommended Dietary Allowance
Calcium	31.6% 316mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	5.83% 0.052mg	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	56% 4.5mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	1.4% 0.033mg	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	85.5% 598mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	20% 676mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	NA	55μg per day for Men 19-50 years
Sodium	55.5% 832mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.16% 6.1g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Valencia Oranges:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.4 times more Vitamin B1, 5.5 times more Vitamin B2 and 19.7 times more Vitamin B3 than Raw Valencia Oranges.

Comparing minerals per 5 ounces for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Valencia Oranges:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 5.6 times more Calcium, 17.4 times more Copper, 35.2 times more Iron, 19.8 times more Magnesium, 109.6 times more Manganese, 24.8 times more Phosphorus, 2.7 times more Potassium, more Sodium and 49.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 20.1 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparison of macro-nutrients per 5 ounces:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 9.1 times more Energy, 52.1 times more Fat, 5.4 times more Carbohydrate, 6.5 times more Fiber and 11.6 times more Protein than Raw Valencia Oranges.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.