Comparing Nutrients in 7 ounces Oranges with Peel VS Crackers, rye, wafers, plain

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, rye, wafers, plain	10%	2%	88%

Macro Nutrients

	Oranges with Peel	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Energy	4.3% 125kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	4.07% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	123% 160g	130g per day for Men 19-50 years
Sugars	NA	2.76% 2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	120% 45.4g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	41.4% 0.54mg	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	15% 59.5μg	22.3% 89.3μg	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	157% 141mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, rye, wafers, plain	Recommended Dietary Allowance
Calcium	14% 139mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	102% 0.91mg	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	20% 1.6mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	NA	463% 10.6mg	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	6.24% 43.7mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	29% 982mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	86% 47.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	73.7% 1105mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Crackers, rye, wafers, plain per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Crackers, rye, wafers, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Crackers, rye, wafers, plain:

• 7 ounces of Oranges with Peel have 710 times more Vitamin C than Crackers, rye, wafers, plain.
• While 7 oz of Crackers, rye, wafers, plain contain 4.3 times more Vitamin B1, 5.8 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Crackers, rye, wafers, plain have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Crackers, rye, wafers, plain:

• 7 ounces of Oranges with Peel have 1.8 times more Calcium and 16.5 times more Water than Crackers, rye, wafers, plain.
• While 7 oz of Crackers, rye, wafers, plain contain 8.1 times more Copper, 7.4 times more Iron, 8.6 times more Magnesium, 15.2 times more Phosphorus, 2.5 times more Potassium, 34 times more Selenium, 278.5 times more Sodium and 25.5 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crackers, rye, wafers, plain contain 5.3 times more Energy, 3 times more Omega 3, 7.9 times more Omega 6, 5.2 times more Carbohydrate, 5.1 times more Fiber and 7.4 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6