Comparing Nutrients in 7 ounces Nabisco, Nabisco Ritz Crackers VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Navel Oranges	Recommended Dietary Allowance
Energy	33.7% 976kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	33.8% 11g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	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	97% 126g	19% 25g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	1.6% 1.17g	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	% 1.27g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 12.6g	% 8.5g	g per day for Men 19-50 years
Fiber	12% 4.56g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz 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	73% 0.88mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	35.7% 143μg	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	46% 6.93mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Navel Oranges	Recommended Dietary Allowance
Calcium	30.6% 306mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	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	111% 8.87mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	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	77.4% 542mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	117% 1750mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Nabisco, Nabisco Ritz Crackers vs Navel Oranges:

• Nabisco, Nabisco Ritz Crackers have 6.5 times more Vitamin B1, 5.2 times more Vitamin B2, 11.5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.1 times more Vitamin B9, 23.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.

Comparing minerals per 7 ounces for Nabisco, Nabisco Ritz Crackers vs Navel Oranges:

• Nabisco, Nabisco Ritz Crackers have 3.6 times more Calcium, 3.2 times more Copper, 34.4 times more Iron, 1.7 times more Magnesium, 18.6 times more Manganese, 11.9 times more Phosphorus, more Selenium, 882 times more Sodium and 7.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Potassium and 27.6 times more Water than Nabisco, Nabisco Ritz Crackers.

Comparison of macro-nutrients per 7 ounces:

• Nabisco, Nabisco Ritz Crackers have 10 times more Energy, 154.7 times more Fat, 320.6 times more Saturated Fat, 136.9 times more Omega 3, 419.6 times more Omega 6, 5.1 times more Carbohydrate and 7.9 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.8 times more Fructose than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Raw Navel Oranges have similar amounts of Sugars and Fiber per 7 oz.
• Both Nabisco, Nabisco Ritz Crackers as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 7 oz.