Comparing Nutrients in 7 ounces Florida Oranges VS Crackers, rye, wafers, seasoned

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Crackers, rye, wafers, seasoned	9%	20%	71%

Macro Nutrients

	Florida Oranges	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Energy	3.15% 91kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	8% 2.55g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	113% 146g	130g per day for Men 19-50 years
Sugars	25% 18g	NA	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	109% 41.5g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	29% 0.38mg	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	8.43% 33.7μg	25.8% 103μg	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	99% 89.3mg	0.22% 0.2mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Crackers, rye, wafers, seasoned	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	109% 0.98mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	205% 4.7mg	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	3.4% 24mg	87% 609mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	117% 1760mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Crackers, rye, wafers, seasoned per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Crackers, rye, wafers, seasoned to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Crackers, rye, wafers, seasoned:

• 7 ounces of Florida Oranges have 450 times more Vitamin C than Crackers, rye, wafers, seasoned.
• While 7 oz of Crackers, rye, wafers, seasoned contain 3.2 times more Vitamin B1, 5.6 times more Vitamin B2, 6.2 times more Vitamin B3, 2.2 times more Vitamin B5, 3.7 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Florida Oranges.
• 7 ounces of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Crackers, rye, wafers, seasoned:

• 7 ounces of Florida Oranges have 21.8 times more Water than Crackers, rye, wafers, seasoned.
• While 7 oz of Crackers, rye, wafers, seasoned contain 12.7 times more Copper, 33.8 times more Iron, 10.6 times more Magnesium, 98.8 times more Manganese, 25.6 times more Phosphorus, 2.7 times more Potassium, 65 times more Selenium, more Sodium and 31.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Crackers, rye, wafers, seasoned contain similar levels of Calcium per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, rye, wafers, seasoned contain 8.3 times more Energy, 43.8 times more Fat, 51.5 times more Saturated Fat, 28.9 times more Omega 3, 105.9 times more Omega 6, 6.4 times more Carbohydrate, 8.7 times more Fiber and 12.9 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein