Comparing Nutrients in 7 ounces Valencia Oranges VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Valencia Oranges	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	3.35% 97kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	50% 8.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	113% 147g	130g per day for Men 19-50 years
Sugars	NA	3.53% 2.56g	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	0.52% 0.38g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13% 4.96g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	21.3% 1.06mg	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	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	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	NA	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	30.6% 0.28mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	59% 1.36mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	NA	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Crackers, saltines (includes oyster, soda, soup):

• Raw Valencia Oranges have 12 times more Vitamin A and more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 8.1 times more Vitamin B1, 12.2 times more Vitamin B2, 23.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Crackers, saltines (includes oyster, soda, soup):

• Raw Valencia Oranges have 2.1 times more Calcium and 17.1 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While Crackers, saltines (includes oyster, soda, soup) contain 3.8 times more Copper, 61.9 times more Iron, 2.3 times more Magnesium, 29.8 times more Manganese, 6 times more Phosphorus, more Sodium and 11.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crackers, saltines (includes oyster, soda, soup) contain 8.5 times more Energy, 28.8 times more Fat, 47.2 times more Saturated Fat, 34.6 times more Omega 3, 97.1 times more Omega 6, 6.2 times more Carbohydrate and 9.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Crackers, saltines (includes oyster, soda, soup) have similar amounts of Fiber per 7 oz.
• Both Raw Valencia Oranges as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.