Comparing Nutrients in 7 ounces Navel Oranges VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Navel Oranges	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	3.35% 97kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	126% 163g	130g per day for Men 19-50 years
Sugars	23.3% 17g	1.04% 0.75g	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	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, saltines, fat-free, low-sodium	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	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	61.5% 246μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	32% 0.29mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	55% 1.26mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	77.2% 42.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	112% 1685mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.18% 6.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs Crackers, saltines, fat-free, low-sodium:

• Raw Navel Oranges have more Vitamin A, more Vitamin C and 1.3 times more Vitamin E than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 7.6 times more Vitamin B1, 11.6 times more Vitamin B2, 13.4 times more Vitamin B3, 1.5 times more Vitamin B5, 3.6 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Crackers, saltines, fat-free, low-sodium have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Navel Oranges as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Crackers, saltines, fat-free, low-sodium:

• Raw Navel Oranges have 2 times more Calcium, 1.4 times more Potassium and 25.3 times more Water than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 3.7 times more Copper, 59.4 times more Iron, 2.4 times more Magnesium, 22 times more Manganese, 4.9 times more Phosphorus, more Selenium, 849 times more Sodium and 11.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 22.4 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• While Crackers, saltines, fat-free, low-sodium contain 8 times more Energy, 10.7 times more Fat, 4.2 times more Omega 3, 28.1 times more Omega 6, 6.6 times more Carbohydrate and 11.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Crackers, saltines, fat-free, low-sodium have similar amounts of Fiber per 7 oz.
• Both Raw Navel Oranges as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.