Comparing Nutrients in 7 ounces Navel Oranges VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	2%	30%	68%

Macro Nutrients

	Navel Oranges	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Energy	3.35% 97kcal	31.2% 905kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	31.5% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	35.4% 11.3g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	15.5% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	117% 153g	130g per day for Men 19-50 years
Sugars	23.3% 17g	10.7% 7.74g	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	0.82% 0.6g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 6.35g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	10.7% 0.14mg	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	3.47% 14μg	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	130% 117mg	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	2% 0.3mg	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

	Navel Oranges	Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	19% 0.17mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	25.8% 0.59mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	118% 1766mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.13% 4.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour 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, multigrain and vegetable, made with corn starch and white rice flour:

• 7 ounces of Navel Oranges have 4.9 times more Vitamin B9 than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 7 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour have insufficient amounts of Vitamin B9

Comparing minerals per 7 ounces for Navel Oranges vs Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour:

• 7 ounces of Navel Oranges have 1.5 times more Calcium, 1.9 times more Potassium and 34.7 times more Water than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 7 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 2.2 times more Copper, 4.3 times more Iron, 1.4 times more Magnesium, 10.3 times more Manganese, 2.5 times more Phosphorus, 890 times more Sodium and 5.5 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.2 times more Sugars and 7.5 times more Fructose than Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour.
• While 7 oz of Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour contain 9.3 times more Energy, 102.7 times more Fat, 335.9 times more Saturated Fat, 3.8 times more Omega 3, 57.7 times more Omega 6, 6.1 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein