Comparing Nutrients in 7 ounces Crackers, gluten-free, multi-seeded and multigrain VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Valencia Oranges	Recommended Dietary Allowance
Energy	31% 899kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	58.8% 10g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 132g	18% 23.6g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	53.3% 20.2g	13% 4.96g	38g per day for Men 19-50 years
Protein	40% 22.3g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.66mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	9.6% 0.13mg	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	17.4% 69.5μg	19.3% 77.4μg	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	0% 0mg	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 2.98mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Valencia Oranges	Recommended Dietary Allowance
Calcium	47.2% 472mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	8.16% 0.073mg	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	70.2% 5.6mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	211% 4.86mg	2% 0.046mg	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	106% 742mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	62.8% 34.5μg	NA	55μg per day for Men 19-50 years
Sodium	58% 869mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.19% 7.12g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, gluten-free, multi-seeded and multigrain vs Valencia Oranges:

• Crackers, gluten-free, multi-seeded and multigrain have 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 17.6 times more Vitamin B3, 3.4 times more Vitamin B5 and 5.9 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Raw Valencia Oranges have similar amounts of Vitamin B9 per 7 oz.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, gluten-free, multi-seeded and multigrain vs Valencia Oranges:

• Crackers, gluten-free, multi-seeded and multigrain have 6 times more Calcium, 14.8 times more Copper, 31.4 times more Iron, 16.4 times more Magnesium, 106.6 times more Manganese, 22 times more Phosphorus, 2.1 times more Potassium, more Sodium and 44 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 24.1 times more Water than Crackers, gluten-free, multi-seeded and multigrain.

Comparison of macro-nutrients per 7 ounces:

• Crackers, gluten-free, multi-seeded and multigrain have 9.2 times more Energy, 52.8 times more Fat, 59.1 times more Saturated Fat, 57.9 times more Omega 3, 114.5 times more Omega 6, 5.6 times more Carbohydrate, 4.1 times more Fiber and 10.8 times more Protein than Raw Valencia Oranges.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.