Comparing Nutrients in 7 ounces Oranges VS Crackers, standard snack-type, regular, low salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Crackers, standard snack-type, regular, low salt	6%	45%	49%

Macro Nutrients

	Oranges	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Energy	3.2% 93kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	81.2% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	103% 17.6g	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	93% 121g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	4.9% 3.55g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Crackers, standard snack-type, regular, low salt	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	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	50.2% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	8.1% 0.11mg	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	44.7% 179μg	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	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Crackers, standard snack-type, regular, low salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	47% 0.42mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	48% 1.1mg	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	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.19% 6.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Crackers, standard snack-type, regular, low salt:

• Raw Oranges have more Vitamin A and more Vitamin C than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 4.7 times more Vitamin B1, 8.6 times more Vitamin B2, 14.4 times more Vitamin B3, 3 times more Vitamin B9, 11.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Crackers, standard snack-type, regular, low salt have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Oranges as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Crackers, standard snack-type, regular, low salt:

• Raw Oranges have 24.8 times more Water than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 3 times more Calcium, 4.7 times more Copper, 36 times more Iron, 2.7 times more Magnesium, 22.2 times more Manganese, 16.3 times more Phosphorus, 2 times more Potassium, 13.2 times more Selenium, more Sodium and 9.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 5.2 times more Sugars and 1.5 times more Fiber than Crackers, standard snack-type, regular, low salt.
• While Crackers, standard snack-type, regular, low salt contain 10.7 times more Energy, 210.8 times more Fat, 251.7 times more Saturated Fat, 93.6 times more Omega 3, 492.5 times more Omega 6, 5.2 times more Carbohydrate and 7.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Crackers, standard snack-type, regular, low salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.