Comparing Nutrients in 7 ounces Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Oranges	Recommended Dietary Allowance
Energy	31.2% 905kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.6g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	35.4% 11.3g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	18% 23.3g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	25.6% 18.6g	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	0.82% 0.6g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 6.35g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	9.16% 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	3.47% 14μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	117% 106mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Oranges	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	9.92% 0.089mg	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% 1.1mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	2.16% 0.05mg	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	16% 113mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	118% 1766mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.13% 4.92g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Oranges:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 2.5 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 1.5 times more Vitamin B1 and 4.3 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour and Raw Oranges have similar amounts of Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour vs Oranges:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 1.9 times more Copper, 5.6 times more Iron, 1.5 times more Magnesium, 12 times more Manganese, 4.1 times more Phosphorus, more Sodium and 6.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.4 times more Calcium, 2.1 times more Potassium and 35 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.

Comparison of macro-nutrients per 7 ounces:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 9.7 times more Energy, 128.4 times more Fat, 380.7 times more Saturated Fat, 4.9 times more Omega 3, 73.7 times more Omega 6, 6.5 times more Carbohydrate, 1.3 times more Fiber and 2.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.4 times more Sugars than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• Both Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 7 oz.