Comparing Nutrients in 5 ounces Valencia Oranges VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Valencia Oranges	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	28.5% 27.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	11.7% 3.73g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	20.4% 14.8g	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	NA	2.15% 1.56g	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	NA	% 1.35g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	NA	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	14% 55.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	47.2% 1.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	NA	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	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

	Valencia Oranges	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	104% 1040mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	17.8% 0.16mg	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	1.6% 0.13mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	52% 1.2mg	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	3.44% 24mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	71% 1066mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	53% 5.83mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.17% 6.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Crackers, cream, La Moderna Rikis Cream Crackers:

• Crackers, cream, La Moderna Rikis Cream Crackers contain more Vitamin B12 than Raw Valencia Oranges.

Comparing minerals per 5 ounces for Valencia Oranges vs Crackers, cream, La Moderna Rikis Cream Crackers:

• Raw Valencia Oranges have 1.5 times more Potassium and 19.3 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.
• While Crackers, cream, La Moderna Rikis Cream Crackers contain 18.4 times more Calcium, 3.1 times more Copper, 73.8 times more Iron, 2.8 times more Magnesium, 36.7 times more Manganese, 5.9 times more Phosphorus, more Sodium and 68.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Crackers, cream, La Moderna Rikis Cream Crackers contain 9.5 times more Energy, 65 times more Fat, 75.3 times more Saturated Fat, 13.9 times more Omega 6, 5.5 times more Carbohydrate and 6.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Crackers, cream, La Moderna Rikis Cream Crackers have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Raw Valencia Oranges as well as Crackers, cream, La Moderna Rikis Cream Crackers have insufficient amounts of Glucose and Sucrose in 5 oz.