Comparing Nutrients in 5 ounces Navel Oranges VS Crackers, matzo, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Navel Oranges	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	1.08% 0.34g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	86% 112g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	44% 16.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	17.3% 0.23mg	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	12.4% 49.6μg	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	93% 83.8mg	0% 0mg	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	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

	Navel Oranges	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	55% 0.5mg	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	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	216% 4.96mg	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	61.8% 432mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	194% 106μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Crackers, matzo, whole-wheat per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Crackers, matzo, whole-wheat:

• 5 ounces of Navel Oranges have more Vitamin C than Crackers, matzo, whole-wheat.
• While 5 oz of Crackers, matzo, whole-wheat contain 5.4 times more Vitamin B1, 5.3 times more Vitamin B2, 12.7 times more Vitamin B3, 4.8 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Crackers, matzo, whole-wheat provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Crackers, matzo, whole-wheat have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Crackers, matzo, whole-wheat:

• 5 ounces of Navel Oranges have 1.9 times more Calcium and 17.9 times more Water than Crackers, matzo, whole-wheat.
• While 5 oz of Crackers, matzo, whole-wheat contain 9 times more Copper, 35.8 times more Iron, 12.2 times more Magnesium, 120.7 times more Manganese, 13.3 times more Phosphorus, 1.9 times more Potassium, more Selenium and 32.6 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 oz of Crackers, matzo, whole-wheat contain 7.2 times more Energy, 3.7 times more Omega 3, 26.9 times more Omega 6, 6.3 times more Carbohydrate, 5.4 times more Fiber and 14.4 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein