Comparing Nutrients in 7 ounces Oranges with Peel VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Oranges with Peel	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	4.3% 125kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	50% 8.48g	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	113% 147g	130g per day for Men 19-50 years
Sugars	NA	3.53% 2.56g	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	0.52% 0.38g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	0% 0mg	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	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	42% 50.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	14% 139mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	30.6% 0.28mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	59% 1.36mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Crackers, saltines (includes oyster, soda, soup) per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Crackers, saltines (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Crackers, saltines (includes oyster, soda, soup):

• 7 ounces of Oranges with Peel have more Vitamin C than Crackers, saltines (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 7 times more Vitamin B1, 9.7 times more Vitamin B2, 12.9 times more Vitamin B3, 1.6 times more Vitamin B5, 4.5 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Crackers, saltines (includes oyster, soda, soup) provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 7 ounces of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Crackers, saltines (includes oyster, soda, soup):

• 7 ounces of Oranges with Peel have 3.7 times more Calcium, 1.3 times more Potassium and 16.3 times more Water than Crackers, saltines (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 2.4 times more Copper, 7 times more Iron, 1.6 times more Magnesium, 4.6 times more Phosphorus, 14.7 times more Selenium, 470.5 times more Sodium and 6.3 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.6 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• While 7 oz of Crackers, saltines (includes oyster, soda, soup) contain 6.6 times more Energy, 28.8 times more Fat, 47.2 times more Saturated Fat, 34.6 times more Omega 3, 97.1 times more Omega 6, 4.8 times more Carbohydrate and 7.3 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6