Comparing Nutrients in 7 ounces Navel Oranges VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Navel Oranges	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	3.35% 97kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	37% 6.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	115% 150g	130g per day for Men 19-50 years
Sugars	23.3% 17g	3.34% 2.42g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 1.8g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	57% 21.6g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, whole-wheat, reduced fat	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	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	30% 0.39mg	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	15% 59.5μg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	99% 0.89mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	197% 4.53mg	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	103% 722mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	21.8% 740mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	99% 1478mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	54% 5.93mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.14% 5.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Crackers, whole-wheat, reduced fat per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Crackers, whole-wheat, reduced fat:

• 7 ounces of Navel Oranges have 2.3 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 2.7 times more Vitamin B1, 12.3 times more Vitamin B3, 3.5 times more Vitamin B5, 2.5 times more Vitamin B6, 7.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Crackers, whole-wheat, reduced fat 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, whole-wheat, reduced fat have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Navel Oranges as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Crackers, whole-wheat, reduced fat:

• 7 ounces of Navel Oranges have 33.2 times more Water than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 11.5 times more Copper, 27.4 times more Iron, 10.9 times more Magnesium, 78.8 times more Manganese, 15.8 times more Phosphorus, 2.2 times more Potassium, more Selenium, 745 times more Sodium and 37.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Crackers, whole-wheat, reduced fat contain similar levels of Calcium per seven ounces.
• 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 7 times more Sugars and more Fructose than Crackers, whole-wheat, reduced fat.
• While 7 oz of Crackers, whole-wheat, reduced fat contain 8.5 times more Energy, 50.6 times more Fat, 62.8 times more Saturated Fat, 44.2 times more Omega 3, 137.6 times more Omega 6, 6 times more Carbohydrate, 5 times more Fiber and 12.5 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein