Comparing Nutrients in 7 ounces Navel Oranges VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Navel Oranges	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	3.35% 97kcal	31% 899kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	58.8% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	101% 132g	130g per day for Men 19-50 years
Sugars	23.3% 17g	2.35% 1.7g	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	6.16% 4.47g	0% 0g	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	% 3.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 1.7g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	56.5% 0.73mg	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	17% 67.5μg	17.4% 69.5μg	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	130% 117mg	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% 0.3mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	121% 1.1mg	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	3.22% 0.26mg	70.2% 5.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	211% 4.86mg	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	6.52% 45.6mg	106% 742mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	58% 869mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.19% 7.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Crackers, gluten-free, multi-seeded and multigrain per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Crackers, gluten-free, multi-seeded and multigrain:

• 7 ounces of Navel Oranges have more Vitamin C than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 3.1 times more Vitamin B1, 3.4 times more Vitamin B2, 11.4 times more Vitamin B3, 3.2 times more Vitamin B5, 4.7 times more Vitamin B6, 10 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Crackers, gluten-free, multi-seeded and multigrain:

• 7 ounces of Navel Oranges have 23.9 times more Water than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 5.5 times more Calcium, 14.1 times more Copper, 21.8 times more Iron, 14.9 times more Magnesium, 84.5 times more Manganese, 16.3 times more Phosphorus, 2.3 times more Potassium, more Selenium, 438 times more Sodium and 33 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 9.9 times more Sugars and more Fructose than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 9.2 times more Energy, 105.6 times more Fat, 121.7 times more Saturated Fat, 102.9 times more Omega 3, 219 times more Omega 6, 5.3 times more Carbohydrate, 4.6 times more Fiber and 12.4 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein