Comparing Nutrients in 5 ounces Oranges with Peel VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Oranges with Peel	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	89.6% 117g	130g per day for Men 19-50 years
Sugars	NA	2.1% 1.5g	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	16.8% 6.38g	61.5% 23.4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	23% 0.3mg	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	10.6% 42.5μg	16.7% 66.6μg	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.65% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.1% 8.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	40% 0.36mg	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	14% 1.13mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	NA	153% 3.5mg	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	4.45% 31mg	54.5% 381mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	94% 52μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	38.7% 581mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	30.8% 3.4mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Crackers, crispbread, rye per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Crackers, crispbread, rye:

• 5 ounces of Oranges with Peel have more Vitamin C than Crackers, crispbread, rye.
• While 5 oz of Crackers, crispbread, rye contain 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Oranges with Peel .
• 5 ounces of Crackers, crispbread, rye have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Crackers, crispbread, rye have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Crackers, crispbread, rye:

• 5 ounces of Oranges with Peel have 2.3 times more Calcium and 13.5 times more Water than Crackers, crispbread, rye.
• While 5 oz of Crackers, crispbread, rye contain 4.5 times more Copper, 3 times more Iron, 5.6 times more Magnesium, 12.2 times more Phosphorus, 1.6 times more Potassium, 52.3 times more Selenium, 205 times more Sodium and 21.7 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, crispbread, rye contain 5.8 times more Energy, 4.9 times more Omega 3, 10.9 times more Omega 6, 5.3 times more Carbohydrate, 3.7 times more Fiber and 6.1 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6