Comparing Nutrients in 7 ounces Oranges VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Oranges	Crackers, multigrain	Recommended Dietary Allowance
Energy	3.2% 93kcal	33% 957kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	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	18% 23.3g	103% 134g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges	Crackers, multigrain	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	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	117% 106mg	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	2.4% 0.36mg	23% 3.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Crackers, multigrain	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	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	2.5% 0.2mg	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	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	3.97% 27.8mg	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	94% 51.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	117% 1752mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.13% 4.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Crackers, multigrain:

• Raw Oranges have more Vitamin A and more Vitamin C than Crackers, multigrain.
• While Crackers, multigrain contain 6 times more Vitamin B1, 7 times more Vitamin B2, 12.1 times more Vitamin B3, 2 times more Vitamin B6, 3.4 times more Vitamin B9, 9.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Crackers, multigrain have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Crackers, multigrain:

• Raw Oranges have 2.9 times more Calcium and 34.7 times more Water than Crackers, multigrain.
• While Crackers, multigrain contain 3.4 times more Copper, 25.9 times more Iron, 2.9 times more Magnesium, 20.9 times more Phosphorus, 52.2 times more Selenium, more Sodium and 14 times more Zinc than Raw Oranges.
• Both Raw Oranges and Crackers, multigrain have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, multigrain contain 10.3 times more Energy, 170 times more Fat, 220 times more Saturated Fat, 194.6 times more Omega 3, 579.9 times more Omega 6, 5.8 times more Carbohydrate, 1.3 times more Sugars, 1.5 times more Fiber and 7.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Crackers, multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.