Comparing Nutrients in 7 ounces Fresh Orange juice VS Nabisco, Nabisco Ritz Crackers

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Fresh Orange juice	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	33.7% 976kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	33.8% 11g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	97% 126g	130g per day for Men 19-50 years
Sugars	23% 16.7g	22.3% 16g	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	1.6% 1.17g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 12.6g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	12% 4.56g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	15% 59.5μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	46% 6.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	2.2% 22mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	27.3% 0.25mg	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	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	46.6% 1.07mg	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	77.4% 542mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	117% 1750mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.17% 6.2g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Nabisco, Nabisco Ritz Crackers contain 4.9 times more Vitamin B1, 8.8 times more Vitamin B2, 12.2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9, 87.3 times more Vitamin E and 500 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K

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

• 7 ounces of Fresh Orange juice have 1.7 times more Potassium and 28.3 times more Water than Nabisco, Nabisco Ritz Crackers.
• While 7 oz of Nabisco, Nabisco Ritz Crackers contain 14 times more Calcium, 2.8 times more Copper, 22.4 times more Iron, 1.7 times more Magnesium, 38.6 times more Manganese, 16.1 times more Phosphorus, 46 times more Selenium, 882 times more Sodium and 12.2 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 3.6 times more Fructose than Nabisco, Nabisco Ritz Crackers.
• While 7 oz of Nabisco, Nabisco Ritz Crackers contain 10.9 times more Energy, 116.1 times more Fat, 227.1 times more Saturated Fat, 112 times more Omega 3, 332.8 times more Omega 6, 6.1 times more Carbohydrate, 11.5 times more Fiber and 10.3 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Nabisco, Nabisco Ritz Crackers offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein