Comparing Nutrients in 7 ounces Crackers, saltines (includes oyster, soda, soup) VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Canned Orange Juice	Recommended Dietary Allowance
Energy	28.6% 830kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	68.6% 1.1g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	50% 8.48g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	17% 22g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	24% 17.4g	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	0.52% 0.38g	6.65% 4.82g	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	% 0.24g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.06g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	4.73% 0.062mg	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	66.5% 266μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	66.4% 59.7mg	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	15.2% 2.3mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.4μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Canned Orange Juice	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	138% 11mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	1.8% 0.042mg	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	29% 202mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.27% 10g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Canned Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, saltines (includes oyster, soda, soup) versus 7 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, saltines (includes oyster, soda, soup) vs Canned Orange Juice:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 18 times more Vitamin B1, 23.2 times more Vitamin B2, 32 times more Vitamin B3, 3 times more Vitamin B5, 2.8 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin B12, 5.8 times more Vitamin E and 254 times more Vitamin K than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• Both Crackers, saltines (includes oyster, soda, soup) as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Crackers, saltines (includes oyster, soda, soup) vs Canned Orange Juice:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 6.3 times more Copper, 55.7 times more Iron, 2.3 times more Magnesium, 32.7 times more Manganese, 6 times more Phosphorus, 103 times more Selenium, 235.3 times more Sodium and 17.3 times more Zinc than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 17.4 times more Water than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Canned Orange Juice contain similar levels of Potassium per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Crackers, saltines (includes oyster, soda, soup) as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have 8.9 times more Energy, 57.6 times more Fat, 91.8 times more Saturated Fat, 79 times more Omega 3, 158.2 times more Omega 6, 6.7 times more Carbohydrate, 9.3 times more Fiber and 13.9 times more Protein than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 6.8 times more Sugars and 12.8 times more Fructose than Crackers, saltines (includes oyster, soda, soup).
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein