Comparing Nutrients in 7 ounces Navel Oranges VS Crackers, toast thins, low sodium

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, toast thins, low sodium	6%	33%	61%

Macro Nutrients

	Navel Oranges	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Energy	3.35% 97kcal	30.2% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	120% 1.92g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	89.3% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	103% 134g	130g per day for Men 19-50 years
Sugars	23.3% 17g	35.3% 25.6g	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	50.7% 19.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, toast thins, 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	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	46% 7.4mg	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	46.6% 0.61mg	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	16.4% 65.5μg	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	22.4% 3.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45.6% 54.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Crackers, toast thins, low sodium	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	67.7% 0.61mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	48% 202mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	NA	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	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs Crackers, toast thins, low sodium:

• Raw Navel Oranges have more Vitamin A and more Vitamin C than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 5.5 times more Vitamin B1, 2.5 times more Vitamin B2, 8.8 times more Vitamin B3, 3.9 times more Vitamin B6, 11.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Crackers, toast thins, low sodium have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Navel Oranges as well as Crackers, toast thins, low sodium have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Crackers, toast thins, low sodium:

• Raw Navel Oranges have more Calcium and 10.6 times more Water than Crackers, toast thins, low sodium.
• While Crackers, toast thins, low sodium contain 7.9 times more Copper, 26.8 times more Iron, 9.3 times more Magnesium, 11.6 times more Phosphorus, 1.8 times more Potassium, more Selenium, 177 times more Sodium and 24.3 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

• Crackers, toast thins, low sodium contain 9 times more Energy, 107.5 times more Fat, 189.8 times more Saturated Fat, 107.7 times more Omega 3, 332.7 times more Omega 6, 5.4 times more Carbohydrate, 1.5 times more Sugars, 4.4 times more Fiber and 7.1 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Crackers, toast thins, low sodium have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.