Comparing Nutrients in 7 ounces Crackers, saltines, whole wheat (includes multi-grain) VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Florida Oranges	Recommended Dietary Allowance
Energy	27.2% 790kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	98% 1.57g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	75% 12.8g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	17.6% 23g	130g per day for Men 19-50 years
Sugars	0% 0g	25% 18g	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	35% 13.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	25.3% 14g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	7.8% 0.1mg	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	40.7% 163μg	8.43% 33.7μg	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	99% 89.3mg	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	15.7% 2.36mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.3% 36.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Florida Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	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	128% 10.2mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	2.07% 0.048mg	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	55.6% 389mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	161% 2409mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	4.67% 173g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) vs Florida Oranges:

• Crackers, saltines, whole wheat (includes multi-grain) have 4.7 times more Vitamin B1, 5.6 times more Vitamin B2, 11.1 times more Vitamin B3, 2.6 times more Vitamin B5, 4.2 times more Vitamin B6, 4.8 times more Vitamin B9, 6.6 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A and more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, saltines, whole wheat (includes multi-grain) vs Florida Oranges:

• Crackers, saltines, whole wheat (includes multi-grain) have 6.8 times more Copper, 57.1 times more Iron, 7 times more Magnesium, 62.3 times more Manganese, 16.3 times more Phosphorus, 1.3 times more Potassium, 51.6 times more Selenium, more Sodium and 18.3 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain more Calcium and 8.8 times more Water than Crackers, saltines, whole wheat (includes multi-grain).

Comparison of macro-nutrients per 7 ounces:

• Crackers, saltines, whole wheat (includes multi-grain) have 8.7 times more Energy, 51 times more Fat, 71.7 times more Omega 3, 207.6 times more Omega 6, 5.9 times more Carbohydrate, 2.8 times more Fiber and 10.2 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.