Comparing Nutrients in 5 ounces Oranges with Peel VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Oranges with Peel	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	22.3% 646kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	7.63% 5.53g	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	0.59% 0.43g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	7.63% 0.099mg	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	2.5% 9.92μg	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	112% 101mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	13.7% 0.12mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	NA	18.4% 0.42mg	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	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	84% 1262mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.095% 3.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 5 ounces of Oranges with Peel have 1.7 times more Vitamin B1, 1.3 times more Vitamin B6 and 4.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Oranges with Peel .
• 5 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

Comparing minerals per 5 ounces for Oranges with Peel vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 5 ounces of Oranges with Peel have 2.5 times more Calcium, 1.4 times more Iron, 2.3 times more Potassium and 33.2 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 1.5 times more Copper, 2.6 times more Phosphorus, 445 times more Sodium and 4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain similar levels of Magnesium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.5 times more Fiber than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 5 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 7.2 times more Energy, 51.4 times more Fat, 163.2 times more Saturated Fat, 2.1 times more Omega 3, 30.2 times more Omega 6, 5 times more Carbohydrate and 1.9 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6