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Comparing Nutrients in 7 ounces Crackers, saltines, fat-free, low-sodiumVS Oranges

Macros Ratio

Protein Fat Carbs

Crackers, saltines, fat-free, low-sodium
11%
4%
85%
Oranges
7%
2%
91%
7 oz ▼

Macro Nutrients

27%780kcal
Energy
3.2%93kcal
780 kcalvs93 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.27%3.18g
Fat
0.25%0.24g
3.18 gvs0.24 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.5%0.48g
Saturated Fat
0.093%0.03g
0.48 gvs0.03 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.7%0.075g
Omega 3
0.87%0.014g
0.075 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.55%1.3g
Omega 6
0.21%0.036g
1.3 gvs0.036 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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126%163g
Carbohydrate
18%23.3g
163 gvs23.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.04%0.75g
Sugars
25.6%18.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.75 gvs18.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14%5.36g
Fiber
12.5%4.76g
5.36 gvs4.76 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.2%21g
Protein
3.33%1.87g
21 gvs1.87 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
2.43%22μg
RAE, retinol activity equivalents
0 μgvs22 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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85.7%1.03mg
Vitamin B1
14.4%0.17mg
Thiamine
1.03 mgvs0.17 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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90%1.17mg
Vitamin B2
6.1%0.079mg
Riboflavin
1.17 mgvs0.079 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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71%11.3mg
Vitamin B3
3.5%0.56mg
Niacin, nicotinic acid, niacinamide
11.3 mgvs0.56 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.5%0.77mg
Vitamin B5
9.92%0.5mg
Pantothenic acid
0.77 mgvs0.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13%0.17mg
Vitamin B6
9.16%0.12mg
Pyridoxine
0.17 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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61.5%246μg
Vitamin B9
15%59.5μg
Folates and Folic Acid
246 μgvs59.5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
117%106mg
Ascorbic acid
0 mgvs106 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.6%0.24mg
Vitamin E
2.4%0.36mg
Tocopherols and Tocotrienols
0.24 mgvs0.36 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.1%9.72μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
9.72 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.37%43.7mg
Calcium
7.94%79.4mg
43.7 mgvs79.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg
Copper
9.92%0.089mg
0.29 mgvs0.089 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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192%15.3mg
Iron
2.5%0.2mg
15.3 mgvs0.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.3%51.6mg
Magnesium
4.72%20mg
51.6 mgvs20 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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55%1.26mg
Manganese
2.16%0.05mg
1.26 mgvs0.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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32%224mg
Phosphorus
3.97%27.8mg
224 mgvs27.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.7%228mg
Potassium
10.6%359mg
228 mgvs359 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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77.2%42.5μg
Selenium
1.8%0.99μg
42.5 μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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112%1685mg
Sodium
0%0mg
1685 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.87mg
Zinc
1.26%0.14mg
1.87 mgvs0.14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.75g
Water
4.65%172g
6.75 gvs172 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Crackers, saltines, fat-free, low-sodium vs Oranges:
Comparing minerals per 7 ounces for Crackers, saltines, fat-free, low-sodium vs Oranges:
Comparison of macro-nutrients per 7 ounces:



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