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Comparing Nutrients in 100 grams Crackers, gluten-free, multi-seeded and multigrainVS Oranges

Macros Ratio

Protein Fat Carbs

Crackers, gluten-free, multi-seeded and multigrain
10%
31%
59%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

15.6%453kcal
Energy
1.62%47kcal
453 kcalvs47 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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16.3%16g
Fat
0.12%0.12g
16 gvs0.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.47%2.07g
Saturated Fat
0.047%0.015g
2.07 gvs0.015 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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58%0.93g
Omega 3
0.44%0.007g
0.93 gvs0.007 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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29.6%5.04g
Omega 6
0.11%0.018g
5.04 gvs0.018 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51%66.3g
Carbohydrate
9.04%11.8g
66.3 gvs11.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.2%0.86g
Sugars
13%9.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.86 gvs9.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.86g
Sucrose
NA
0.86 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10g
Fiber
6.3%2.4g
10 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11.3g
Protein
1.68%0.94g
11.3 gvs0.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
1.22%11μg
RAE, retinol activity equivalents
0 μgvs11 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.3%0.21mg
Vitamin B1
7.25%0.087mg
Thiamine
0.21 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13.3%0.17mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.17 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.2%4.83mg
Vitamin B3
1.76%0.28mg
Niacin, nicotinic acid, niacinamide
4.83 mgvs0.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.8%0.84mg
Vitamin B5
5%0.25mg
Pantothenic acid
0.84 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28.5%0.37mg
Vitamin B6
4.6%0.06mg
Pyridoxine
0.37 mgvs0.06 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.75%35μg
Vitamin B9
7.5%30μg
Folates and Folic Acid
35 μgvs30 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
59%53.2mg
Ascorbic acid
0 mgvs53.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10%1.5mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
1.5 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11.4%13.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
13.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

23.8%238mg
Calcium
4%40mg
238 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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61%0.55mg
Copper
5%0.045mg
0.55 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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35.4%2.83mg
Iron
1.25%0.1mg
2.83 mgvs0.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39%164mg
Magnesium
2.4%10mg
164 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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107%2.45mg
Manganese
1.1%0.025mg
2.45 mgvs0.025 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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53.4%374mg
Phosphorus
2%14mg
374 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.2%381mg
Potassium
5.32%181mg
381 mgvs181 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31.6%17.4μg
Selenium
0.91%0.5μg
17.4 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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29%438mg
Sodium
0%0mg
438 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24%2.64mg
Zinc
0.64%0.07mg
2.64 mgvs0.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.097%3.6g
Water
2.34%86.8g
3.6 gvs86.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Crackers, gluten-free, multi-seeded and multigrain vs Oranges:
Comparing minerals per 100 grams for Crackers, gluten-free, multi-seeded and multigrain vs Oranges:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: