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

Macros Ratio

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

Macro Nutrients

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Navel Oranges	Recommended Dietary Allowance
Energy	31.2% 905kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	35.4% 11.3g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	19% 25g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 6.35g	% 8.5g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	8.6% 0.077mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	118% 1766mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.13% 4.92g	4.6% 171g	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 Navel Oranges:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.9 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 Navel Oranges have similar amounts of Vitamin B1 and 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 Navel Oranges:

• Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have 2.2 times more Copper, 4.3 times more Iron, 1.4 times more Magnesium, 10.3 times more Manganese, 2.5 times more Phosphorus, 890 times more Sodium and 5.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Calcium, 1.9 times more Potassium and 34.7 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 9.3 times more Energy, 102.7 times more Fat, 335.9 times more Saturated Fat, 3.8 times more Omega 3, 57.7 times more Omega 6, 6.1 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.2 times more Sugars and 7.5 times more Fructose 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 Navel Oranges have insufficient amounts of Glucose and Sucrose in 7 oz.