Comparing Nutrients in 7 ounces Crackers, melba toast, rye (includes pumpernickel) VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Crackers, melba toast, rye (includes pumpernickel)	Oranges with Peel	Recommended Dietary Allowance
Energy	26.6% 772kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.46g	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	118% 153g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	NA	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	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	41.8% 16g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	41% 23g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, rye (includes pumpernickel)	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.2% 0.94mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.5% 9.36mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	14% 0.18mg	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	42% 169μg	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, rye (includes pumpernickel)	Oranges with Peel	Recommended Dietary Allowance
Calcium	15.5% 155mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	12.6% 0.11mg	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	91% 7.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	63.7% 1.46mg	NA	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	52% 363mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	11.3% 383mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	140% 76.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	119% 1784mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.26% 9.72g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, melba toast, rye (includes pumpernickel) VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, melba toast, rye (includes pumpernickel) versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, melba toast, rye (includes pumpernickel) vs Oranges with Peel :

• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have 4.7 times more Vitamin B1, 5.7 times more Vitamin B2, 9.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.8 times more Vitamin B9 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Oranges with Peel provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin C
• Both Crackers, melba toast, rye (includes pumpernickel) as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Crackers, melba toast, rye (includes pumpernickel) vs Oranges with Peel :

• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have 7 times more Copper, 4.6 times more Iron, 2.8 times more Magnesium, 8.3 times more Phosphorus, 55.3 times more Selenium, 449.5 times more Sodium and 12.4 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 16.8 times more Water than Crackers, melba toast, rye (includes pumpernickel).
• Both Crackers, melba toast, rye (includes pumpernickel) and Oranges with Peel contain similar levels of Calcium and Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, melba toast, rye (includes pumpernickel) have 6.2 times more Energy, 11.3 times more Fat, 6.6 times more Omega 3, 28.2 times more Omega 6, 5 times more Carbohydrate, 1.8 times more Fiber and 8.9 times more Protein than Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6