Comparing Nutrients in 7 ounces Navel Oranges VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Navel Oranges	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	3.35% 97kcal	31% 903kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	33.6% 32.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	122% 1.96g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	87.2% 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	108% 140g	130g per day for Men 19-50 years
Sugars	23.3% 17g	42.4% 30.7g	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	1.15% 0.83g	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	% 1.57g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 23.4g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	36% 13.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, wheat, regular	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	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	37.2% 0.48mg	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	19% 75.4μg	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	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	60.4% 0.54mg	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	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	134% 3.07mg	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	85.6% 599mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	92% 1387mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.15% 5.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Crackers, wheat, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Crackers, wheat, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Crackers, wheat, regular:

• 7 ounces of Navel Oranges have more Vitamin C than Crackers, wheat, regular.
• While 7 oz of Crackers, wheat, regular contain 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 9.5 times more Vitamin B3, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6, 10.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Crackers, wheat, regular 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, wheat, regular have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Crackers, wheat, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Crackers, wheat, regular:

• 7 ounces of Navel Oranges have 31.3 times more Water than Crackers, wheat, regular.
• While 7 oz of Crackers, wheat, regular contain 2.1 times more Calcium, 7 times more Copper, 20.3 times more Iron, 6.5 times more Magnesium, 53.4 times more Manganese, 13.1 times more Phosphorus, 1.7 times more Potassium, more Selenium, 699 times more Sodium and 20.5 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 5.4 times more Fructose than Crackers, wheat, regular.
• While 7 oz of Crackers, wheat, regular contain 9.3 times more Energy, 109.3 times more Fat, 188.8 times more Saturated Fat, 109.7 times more Omega 3, 325 times more Omega 6, 5.6 times more Carbohydrate, 1.8 times more Sugars, 3.1 times more Fiber and 8 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein