Comparing Nutrients in 7 ounces Crackers, whole-wheat, reduced fat VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Valencia Oranges	Recommended Dietary Allowance
Energy	28.5% 826kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	6.6% 2.1g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	37% 6.28g	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	115% 150g	18% 23.6g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	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	0% 0g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	13% 4.96g	38g per day for Men 19-50 years
Protein	40% 22.5g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	9.6% 0.13mg	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	15% 59.5μg	19.3% 77.4μg	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	107% 96mg	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	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.7% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	8.16% 0.073mg	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	88.3% 7.06mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	2% 0.046mg	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	103% 722mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	NA	55μg per day for Men 19-50 years
Sodium	99% 1478mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	54% 5.93mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.14% 5.14g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Crackers, whole-wheat, reduced fat vs Valencia Oranges:

• Crackers, whole-wheat, reduced fat have 2.1 times more Vitamin B1, 19.1 times more Vitamin B3, 3.6 times more Vitamin B5 and 3.1 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Crackers, whole-wheat, reduced fat vs Valencia Oranges:

• Crackers, whole-wheat, reduced fat have 12.1 times more Copper, 39.6 times more Iron, 12 times more Magnesium, 99.3 times more Manganese, 21.4 times more Phosphorus, 2.1 times more Potassium, more Sodium and 49.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 33.3 times more Water than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Raw Valencia Oranges have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, whole-wheat, reduced fat have 8.5 times more Energy, 25.3 times more Fat, 30.5 times more Saturated Fat, 24.9 times more Omega 3, 71.9 times more Omega 6, 6.4 times more Carbohydrate, 4.4 times more Fiber and 10.9 times more Protein than Raw Valencia Oranges.
• Both Crackers, whole-wheat, reduced fat as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.