Comparing Nutrients in 5 ounces Navel Oranges VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Navel Oranges	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	37.3% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	71.6% 93g	130g per day for Men 19-50 years
Sugars	16.6% 12g	2.3% 1.67g	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	4.4% 3.2g	0.18% 0.13g	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	% 2.8g	% 0.43g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	56.8% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	9.27% 0.12mg	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	12% 48μg	54.2% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	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	1.4% 0.21mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	6.1% 61mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	21% 0.19mg	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	2.3% 0.18mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	35% 0.8mg	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	4.66% 32.6mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	92% 1375mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Crackers, flavored, fish-shaped per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Crackers, flavored, fish-shaped:

• 5 oz of Crackers, flavored, fish-shaped contain 12 times more Vitamin B1, 10.1 times more Vitamin B2, 15.1 times more Vitamin B3, 2.5 times more Vitamin B5, 4.5 times more Vitamin B9, 24.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Crackers, flavored, fish-shaped provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Navel Oranges vs Crackers, flavored, fish-shaped:

• 5 ounces of Navel Oranges have 25.1 times more Water than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 1.9 times more Calcium, 3.4 times more Copper, 35.2 times more Iron, 2.3 times more Magnesium, 19.5 times more Manganese, 7.3 times more Phosphorus, 1.3 times more Potassium, more Selenium, 970 times more Sodium and 13.6 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 7.2 times more Sugars and 25 times more Fructose than Crackers, flavored, fish-shaped.
• While 5 oz of Crackers, flavored, fish-shaped contain 9.4 times more Energy, 118.1 times more Fat, 121.1 times more Saturated Fat, 46.8 times more Omega 3, 151.3 times more Omega 6, 5.2 times more Carbohydrate, 1.4 times more Fiber and 11.2 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein