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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Valencia Oranges	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	9.36% 3g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	51.5% 8.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	78% 101g	130g per day for Men 19-50 years
Sugars	NA	29.3% 21.3g	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	1.72% 1.25g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 13g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	16.4% 0.21mg	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	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	35% 0.32mg	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	89% 7.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	131% 3mg	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	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	NA	27% 14.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	73.3% 1100mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	22.4% 2.47mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.1% 3.87g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Crackers, wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Crackers, wheat, reduced fat:

• 5 ounces of Valencia Oranges have more Vitamin C than Crackers, wheat, reduced fat.
• While 5 oz of Crackers, wheat, reduced fat contain 7.2 times more Vitamin B1, 6.8 times more Vitamin B2, 18.7 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 5 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Valencia Oranges have 31.6 times more Water than Crackers, wheat, reduced fat.
• While 5 oz of Crackers, wheat, reduced fat contain 2 times more Calcium, 6 times more Copper, 55.8 times more Iron, 4.7 times more Magnesium, 92.5 times more Manganese, 15.2 times more Phosphorus, more Sodium and 29 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Crackers, wheat, reduced fat contain similar levels of Potassium per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, wheat, reduced fat contain 9.1 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, 6 times more Carbohydrate, 1.4 times more Fiber and 9 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein