Comparing Nutrients in 7 ounces Crackers, snack, Goya Crackers VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, snack, Goya Crackers	13%	28%	59%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Crackers, snack, Goya Crackers	Navel Oranges	Recommended Dietary Allowance
Energy	29.6% 859kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	39.2% 12.5g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.96g	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	98% 128g	19% 25g	130g per day for Men 19-50 years
Sugars	6.43% 4.66g	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	1.3% 0.93g	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	% 0g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.5g	g per day for Men 19-50 years
Fiber	20% 7.54g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, snack, Goya Crackers	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	NA	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	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, snack, Goya Crackers	Navel Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	140% 11.2mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	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	41% 288mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	88% 1320mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, snack, Goya Crackers VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, snack, Goya Crackers versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Crackers, snack, Goya Crackers vs Navel Oranges:

• Both Crackers, snack, Goya Crackers and Raw Navel Oranges have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Crackers, snack, Goya Crackers vs Navel Oranges:

• 7 ounces of Crackers, snack, Goya Crackers have 4 times more Copper, 43.5 times more Iron, 3.5 times more Magnesium, 21.6 times more Manganese, 6.3 times more Phosphorus, 665 times more Sodium and 14.6 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.7 times more Calcium, 1.3 times more Potassium and 14.5 times more Water than Crackers, snack, Goya Crackers.
• 7 ounces of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, snack, Goya Crackers have 8.8 times more Energy, 89 times more Fat, 371.9 times more Saturated Fat, 4.2 times more Omega 3, 64.9 times more Omega 6, 5.1 times more Carbohydrate, 1.7 times more Fiber and 15.7 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 3.6 times more Sugars and 4.8 times more Fructose than Crackers, snack, Goya Crackers.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein