Comparing Nutrients in 5 ounces Florida Oranges VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Florida Oranges	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	5.7% 1.82g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	27.4% 4.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	80.5% 105g	130g per day for Men 19-50 years
Sugars	18% 13g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	78% 29.6g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	20.7% 0.27mg	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	6.02% 24μg	18.4% 73.7μg	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	71% 63.8mg	0.16% 0.14mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	78% 0.7mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	35.8% 150mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	146% 3.36mg	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	2.43% 17mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	83.8% 46μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	84% 1257mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Crackers, rye, wafers, seasoned per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Crackers, rye, wafers, seasoned to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Crackers, rye, wafers, seasoned:

• 5 ounces of Florida Oranges have 450 times more Vitamin C than Crackers, rye, wafers, seasoned.
• While 5 oz of Crackers, rye, wafers, seasoned contain 3.2 times more Vitamin B1, 5.6 times more Vitamin B2, 6.2 times more Vitamin B3, 2.2 times more Vitamin B5, 3.7 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Florida Oranges.
• 5 ounces of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Crackers, rye, wafers, seasoned:

• 5 ounces of Florida Oranges have 21.8 times more Water than Crackers, rye, wafers, seasoned.
• While 5 oz of Crackers, rye, wafers, seasoned contain 12.7 times more Copper, 33.8 times more Iron, 10.6 times more Magnesium, 98.8 times more Manganese, 25.6 times more Phosphorus, 2.7 times more Potassium, 65 times more Selenium, more Sodium and 31.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Crackers, rye, wafers, seasoned contain similar levels of Calcium per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, rye, wafers, seasoned contain 8.3 times more Energy, 43.8 times more Fat, 51.5 times more Saturated Fat, 28.9 times more Omega 3, 105.9 times more Omega 6, 6.4 times more Carbohydrate, 8.7 times more Fiber and 12.9 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein