Comparing Nutrients in 7 ounces Oranges VS Crackers, standard snack-type, sandwich, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%

Macro Nutrients

	Oranges	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Energy	3.2% 93kcal	34% 980kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	50.2% 48.7g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	53% 9.03g	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	89% 116g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	28.7% 21g	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	1.4% 1g	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	% 5.48g	g per day for Men 19-50 years
Sucrose	NA	% 13g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	40.6% 22.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	81% 0.97mg	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	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	22.6% 0.29mg	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	42.7% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Crackers, standard snack-type, sandwich, with peanut butter filling	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	71.4% 0.64mg	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	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	67.6% 1.56mg	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	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	106% 1590mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.16% 5.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Raw Oranges have 11 times more Vitamin A and more Vitamin C than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 5.6 times more Vitamin B1, 6.8 times more Vitamin B2, 21.7 times more Vitamin B3, 1.9 times more Vitamin B5, 2.5 times more Vitamin B6, 2.9 times more Vitamin B9, 11.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Crackers, standard snack-type, sandwich, with peanut butter filling:

• Raw Oranges have 29.6 times more Water than Crackers, standard snack-type, sandwich, with peanut butter filling.
• While Crackers, standard snack-type, sandwich, with peanut butter filling contain 2 times more Calcium, 7.2 times more Copper, 27.7 times more Iron, 5.5 times more Magnesium, 31.4 times more Manganese, 19.6 times more Phosphorus, 21.6 times more Selenium, more Sodium and 16.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, standard snack-type, sandwich, with peanut butter filling contain 10.5 times more Energy, 204.5 times more Fat, 320.2 times more Saturated Fat, 252.8 times more Omega 6, 5 times more Carbohydrate and 12.2 times more Protein than Raw Oranges.
• Both Raw Oranges and Crackers, standard snack-type, sandwich, with peanut butter filling have similar amounts of Sugars and Fiber per 7 oz.
• Both Raw Oranges as well as Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.