Comparing Nutrients in 7 ounces Valencia Oranges VS Crackers, wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Valencia Oranges	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	3.35% 97kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	27.4% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	108% 1.72g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	72% 12.3g	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	109% 142g	130g per day for Men 19-50 years
Sugars	NA	41% 29.8g	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	2.4% 1.75g	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	% 3.08g	g per day for Men 19-50 years
Sucrose	NA	% 18.3g	g per day for Men 19-50 years
Fiber	13% 4.96g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	23% 0.3mg	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	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	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	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	49% 0.44mg	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	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	184% 4.22mg	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	NA	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.15% 5.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Crackers, wheat, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Crackers, wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Crackers, wheat, reduced fat:

• 7 ounces of Valencia Oranges have more Vitamin C than Crackers, wheat, reduced fat.
• While 7 oz of Crackers, wheat, reduced fat contain 7.2 times more Vitamin B1, 6.8 times more Vitamin B2, 18.7 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 7 ounces of Crackers, wheat, reduced fat have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Crackers, wheat, reduced fat:

• 7 ounces of Valencia Oranges have 31.6 times more Water than Crackers, wheat, reduced fat.
• While 7 oz of Crackers, wheat, reduced fat contain 2 times more Calcium, 6 times more Copper, 55.8 times more Iron, 4.7 times more Magnesium, 92.5 times more Manganese, 15.2 times more Phosphorus, more Sodium and 29 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Crackers, wheat, reduced fat contain similar levels of Potassium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, wheat, reduced fat contain 9.1 times more Energy, 44.6 times more Fat, 60.3 times more Saturated Fat, 54.2 times more Omega 3, 140.5 times more Omega 6, 6 times more Carbohydrate, 1.4 times more Fiber and 9 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein