Comparing Nutrients in 100 grams Crackers, cream, Gamesa Sabrosas VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, cream, Gamesa Sabrosas	6%	39%	55%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, cream, Gamesa Sabrosas	Oranges	Recommended Dietary Allowance
Energy	16.7% 484kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	13% 9.37g	13% 9.35g	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	1.3% 0.95g	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	% 0.92g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	12.5% 7g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Crackers, cream, Gamesa Sabrosas	Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.24% 0.46mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	4.6% 0.06mg	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	37.3% 149μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	59% 53.2mg	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	10.6% 1.6mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, cream, Gamesa Sabrosas	Oranges	Recommended Dietary Allowance
Calcium	2.6% 26mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	5% 0.045mg	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	92% 7.38mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	1.1% 0.025mg	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	14% 98mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.5μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, cream, Gamesa Sabrosas vs Oranges:

• Crackers, cream, Gamesa Sabrosas have 3.4 times more Vitamin B1, 6 times more Vitamin B2, 18 times more Vitamin B3, 1.8 times more Vitamin B5, 5 times more Vitamin B9, more Vitamin B12, 8.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Crackers, cream, Gamesa Sabrosas and Raw Oranges have similar amounts of Vitamin B6 per 100 g.

Comparing minerals per 100 grams for Crackers, cream, Gamesa Sabrosas vs Oranges:

• Crackers, cream, Gamesa Sabrosas have 2.5 times more Copper, 73.8 times more Iron, 2.5 times more Magnesium, 31.1 times more Manganese, 7 times more Phosphorus, 19 times more Selenium, more Sodium and 9.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium, 1.4 times more Potassium and 19.5 times more Water than Crackers, cream, Gamesa Sabrosas.

Comparison of macro-nutrients per 100 grams:

• Crackers, cream, Gamesa Sabrosas have 10.3 times more Energy, 169.8 times more Fat, 357.5 times more Saturated Fat, 6.4 times more Omega 3, 133.4 times more Omega 6, 5.5 times more Carbohydrate and 7.5 times more Protein than Raw Oranges.
• Both Crackers, cream, Gamesa Sabrosas and Raw Oranges have similar amounts of Sugars and Fiber per 100 g.
• Both Crackers, cream, Gamesa Sabrosas as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 100 g.