Comparing Nutrients in 7 ounces Fresh Orange juice VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Fresh Orange juice	Crackers, multigrain	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	122% 20.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	103% 134g	130g per day for Men 19-50 years
Sugars	23% 16.7g	33% 24g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Crackers, multigrain	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	18% 0.23mg	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	51% 204μg	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	110% 99mg	0% 0mg	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	0.53% 0.079mg	23% 3.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Crackers, multigrain	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	33.3% 0.3mg	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	4.96% 0.4mg	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	NA	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	4.8% 33.7mg	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	94% 51.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	117% 1752mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Crackers, multigrain per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Crackers, multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Crackers, multigrain:

• 7 ounces of Fresh Orange juice have more Vitamin C than Crackers, multigrain.
• While 7 oz of Crackers, multigrain contain 5.8 times more Vitamin B1, 9.3 times more Vitamin B2, 8.5 times more Vitamin B3, 2.9 times more Vitamin B6, 3.4 times more Vitamin B9, 43.8 times more Vitamin E and 360 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Crackers, multigrain have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Crackers, multigrain:

• 7 ounces of Fresh Orange juice have 35.3 times more Water than Crackers, multigrain.
• While 7 oz of Crackers, multigrain contain 3.4 times more Copper, 13 times more Iron, 2.6 times more Magnesium, 17.2 times more Phosphorus, 261 times more Selenium, 883 times more Sodium and 19.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Crackers, multigrain contain similar levels of Potassium per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Selenium and Zinc
• Both Raw Orange juice as well as Crackers, multigrain lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, multigrain contain 10.7 times more Energy, 102 times more Fat, 137.5 times more Saturated Fat, 123.8 times more Omega 3, 359.9 times more Omega 6, 6.5 times more Carbohydrate, 1.4 times more Sugars, 17.5 times more Fiber and 10.1 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein