Comparing Nutrients in 7 ounces Valencia Oranges VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Valencia Oranges	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	3.35% 97kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	36.2% 35g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	52.2% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	40.6% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	100% 130g	130g per day for Men 19-50 years
Sugars	NA	3.23% 2.34g	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	0.25% 0.18g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	16% 6.15g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	79.5% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	13% 0.17mg	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	19.3% 77.4μg	76% 304μg	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	107% 96mg	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	NA	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	29.5% 0.27mg	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	2.23% 0.18mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	48.7% 1.12mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	128% 1925mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.18% 6.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Crackers, flavored, fish-shaped:

• Crackers, flavored, fish-shaped contain 9.3 times more Vitamin B1, 12.9 times more Vitamin B2, 23.4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw Valencia Oranges.

Comparing minerals per 7 ounces for Valencia Oranges vs Crackers, flavored, fish-shaped:

• Raw Valencia Oranges have 25.2 times more Water than Crackers, flavored, fish-shaped.
• While Crackers, flavored, fish-shaped contain 2.1 times more Calcium, 3.6 times more Copper, 50.9 times more Iron, 2.5 times more Magnesium, 24.6 times more Manganese, 9.8 times more Phosphorus, 1.3 times more Potassium, more Sodium and 18.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Crackers, flavored, fish-shaped contain 9.4 times more Energy, 59 times more Fat, 58.8 times more Saturated Fat, 26.3 times more Omega 3, 79.1 times more Omega 6, 5.5 times more Carbohydrate and 9.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Crackers, flavored, fish-shaped have similar amounts of Fiber per 7 oz.
• Both Raw Valencia Oranges as well as Crackers, flavored, fish-shaped have insufficient amounts of Glucose and Sucrose in 7 oz.