Comparing Nutrients in 7 ounces Oranges with Peel VS Nabisco, Nabisco Ritz Crackers

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Oranges with Peel	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	4.3% 125kcal	33.7% 976kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	33.8% 11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	1.6% 1.17g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 12.6g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	12% 4.56g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.16% 0.12mg	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	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	46% 6.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	14% 139mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	27.3% 0.25mg	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	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	NA	46.6% 1.07mg	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	6.24% 43.7mg	77.4% 542mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	117% 1750mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Nabisco, Nabisco Ritz Crackers per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Nabisco, Nabisco Ritz Crackers:

• 7 ounces of Oranges with Peel have 1.6 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.
• While 7 oz of Nabisco, Nabisco Ritz Crackers contain 4.4 times more Vitamin B1, 5.3 times more Vitamin B2, 9.8 times more Vitamin B3 and 2.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Nabisco, Nabisco Ritz Crackers provide similar amounts of Vitamin B5 per seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Nabisco, Nabisco Ritz Crackers:

• 7 ounces of Oranges with Peel have 1.6 times more Potassium and 26.4 times more Water than Nabisco, Nabisco Ritz Crackers.
• While 7 oz of Nabisco, Nabisco Ritz Crackers contain 2.2 times more Calcium, 2.2 times more Copper, 5.6 times more Iron, 1.4 times more Magnesium, 12.4 times more Phosphorus, 6.6 times more Selenium, 441 times more Sodium and 5.5 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 ounces of Oranges with Peel have 2 times more Fiber than Nabisco, Nabisco Ritz Crackers.
• While 7 oz of Nabisco, Nabisco Ritz Crackers contain 7.8 times more Energy, 77.4 times more Fat, 155.7 times more Saturated Fat, 77 times more Omega 3, 219.3 times more Omega 6, 4.1 times more Carbohydrate and 5.6 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6