Comparing Nutrients in 5 ounces Oranges with Peel VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Oranges with Peel	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	58.7% 9.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	74.5% 97g	130g per day for Men 19-50 years
Sugars	NA	20.4% 14.8g	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	0.35% 0.26g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, standard snack-type, with whole wheat	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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	19.6% 0.26mg	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	20.6% 82.2μg	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	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	9.92% 99mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	31% 0.28mg	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	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	NA	56.5% 1.3mg	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	72% 505mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	70.7% 1060mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.1% 3.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Crackers, standard snack-type, with whole wheat per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Crackers, standard snack-type, with whole wheat:

• 5 ounces of Oranges with Peel have more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 3.2 times more Vitamin B1, 4.9 times more Vitamin B2, 8.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Oranges with Peel .
• 5 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Crackers, standard snack-type, with whole wheat:

• 5 ounces of Oranges with Peel have 30.1 times more Water than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 2.4 times more Calcium, 3.5 times more Copper, 4.6 times more Iron, 3.4 times more Magnesium, 16.2 times more Phosphorus, 12.4 times more Selenium, 374 times more Sodium and 10.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, standard snack-type, with whole wheat contain similar levels of Potassium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crackers, standard snack-type, with whole wheat contain 7.3 times more Energy, 59.5 times more Fat, 124.1 times more Saturated Fat, 55.8 times more Omega 3, 159.9 times more Omega 6, 4.4 times more Carbohydrate and 5.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, standard snack-type, with whole wheat offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6