Comparing Nutrients in 7 ounces Oranges VS Crackers, matzo, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Crackers, matzo, whole-wheat	14%	4%	82%

Macro Nutrients

	Oranges	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Energy	3.2% 93kcal	24% 697kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	120% 157g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Oranges	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	60.4% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	41.4% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	24.3% 0.32mg	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	17.4% 69.5μg	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	117% 106mg	0% 0mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Crackers, matzo, whole-wheat	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	77% 0.69mg	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	2.5% 0.2mg	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	63.3% 266mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	302% 6.95mg	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	3.97% 27.8mg	86.5% 605mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	271% 149μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	47% 5.18mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.26% 9.53g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A and more Vitamin C than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 4.2 times more Vitamin B1, 6.8 times more Vitamin B2, 19.2 times more Vitamin B3, 5 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Crackers, matzo, whole-wheat have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Oranges as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Crackers, matzo, whole-wheat:

• Raw Oranges have 1.7 times more Calcium and 18.1 times more Water than Crackers, matzo, whole-wheat.
• While Crackers, matzo, whole-wheat contain 7.8 times more Copper, 46.5 times more Iron, 13.4 times more Magnesium, 140 times more Manganese, 21.8 times more Phosphorus, 1.7 times more Potassium, 150.2 times more Selenium and 37.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Crackers, matzo, whole-wheat contain 7.5 times more Energy, 12.5 times more Fat, 4.7 times more Omega 3, 34.3 times more Omega 6, 6.7 times more Carbohydrate, 4.9 times more Fiber and 13.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.