Comparing Nutrients in 5 ounces Oranges with Peel VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Oranges with Peel	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	89.7% 117g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	10% 3.83g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, saltines, fat-free, low-sodium	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	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	64.3% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	44% 176μg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	23% 0.21mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	NA	39.3% 0.9mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	55% 30.3μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	80.2% 1203mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Crackers, saltines, fat-free, low-sodium per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Crackers, saltines, fat-free, low-sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Crackers, saltines, fat-free, low-sodium:

• 5 ounces of Oranges with Peel have more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• While 5 oz of Crackers, saltines, fat-free, low-sodium contain 5.2 times more Vitamin B1, 11.8 times more Vitamin B2, 11.4 times more Vitamin B3 and 4.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, saltines, fat-free, low-sodium provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Crackers, saltines, fat-free, low-sodium:

• 5 ounces of Oranges with Peel have 3.2 times more Calcium, 1.7 times more Potassium and 24.2 times more Water than Crackers, saltines, fat-free, low-sodium.
• While 5 oz of Crackers, saltines, fat-free, low-sodium contain 2.5 times more Copper, 9.7 times more Iron, 1.9 times more Magnesium, 5.1 times more Phosphorus, 30.6 times more Selenium, 424.5 times more Sodium and 8.5 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 ounces of Oranges with Peel have 1.7 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• While 5 oz of Crackers, saltines, fat-free, low-sodium contain 6.2 times more Energy, 2.4 times more Omega 3, 14.7 times more Omega 6, 5.3 times more Carbohydrate and 8.1 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6