Comparing Nutrients in 7 ounces Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Oranges	7%	2%	91%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Oranges	Recommended Dietary Allowance
Energy	30.5% 885kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	NA	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	NA	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.74% 2g	25.6% 18.6g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	42.7% 24g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.16% 0.12mg	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	15% 59.5μg	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	117% 106mg	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	2.4% 0.36mg	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Oranges	Recommended Dietary Allowance
Calcium	44.3% 443mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	9.92% 0.089mg	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	78.6% 6.3mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	2.16% 0.05mg	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	120% 837mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	77.7% 1165mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	53.2% 5.85mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Oranges:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 2.4 times more Vitamin B1, 5.5 times more Vitamin B2 and 19.1 times more Vitamin B3 than Raw Oranges.

Comparing minerals per 7 ounces for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Oranges:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 5.6 times more Calcium, 14.3 times more Copper, 31.7 times more Iron, 19.8 times more Magnesium, 100.8 times more Manganese, 30.1 times more Phosphorus, 2.6 times more Potassium, 39.4 times more Selenium, more Sodium and 42.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 20.2 times more Water than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.

Comparison of macro-nutrients per 7 ounces:

• Mary's Gone Crackers, Original Crackers, Organic Gluten Free have 9.5 times more Energy, 130.3 times more Fat, 5.5 times more Carbohydrate, 6.8 times more Fiber and 12.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 9.4 times more Sugars than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 7 oz.