Comparing Nutrients in 100 grams Crackers, rye, wafers, seasoned VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Fresh Orange juice	Recommended Dietary Allowance
Energy	13% 381kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.2g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	4.02% 1.3g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	19.3% 3.3g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 73.8g	8% 10.4g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	2.92% 2.12g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 4.14g	g per day for Men 19-50 years
Fiber	55% 21g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	16% 9g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	3.08% 0.04mg	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	13% 52μg	7.5% 30μg	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	0.11% 0.1mg	55.6% 50mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, rye, wafers, seasoned	Fresh Orange juice	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	4.9% 0.044mg	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	38% 3.04mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	25.2% 106mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	0.61% 0.014mg	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	44% 307mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	59% 887mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	0.11% 4g	2.4% 88.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, seasoned VS Fresh Orange juice per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, rye, wafers, seasoned versus 100 g of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, rye, wafers, seasoned vs Fresh Orange juice:

• 100 grams of Crackers, rye, wafers, seasoned have 3.5 times more Vitamin B1, 7.4 times more Vitamin B2, 6.2 times more Vitamin B3, 2.9 times more Vitamin B5, 4.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 500 times more Vitamin C than Crackers, rye, wafers, seasoned.
• 100 grams of Crackers, rye, wafers, seasoned have insufficient amounts of Vitamin C
• Both Crackers, rye, wafers, seasoned as well as Raw Orange juice have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Crackers, rye, wafers, seasoned vs Fresh Orange juice:

• 100 grams of Crackers, rye, wafers, seasoned have 4 times more Calcium, 11.3 times more Copper, 15.2 times more Iron, 9.6 times more Magnesium, 169.4 times more Manganese, 18.1 times more Phosphorus, 2.3 times more Potassium, 325 times more Selenium, 887 times more Sodium and 51 times more Zinc than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 22.1 times more Water than Crackers, rye, wafers, seasoned.
• 100 grams of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, rye, wafers, seasoned have 8.5 times more Energy, 46 times more Fat, 53.6 times more Saturated Fat, 28.9 times more Omega 3, 113.2 times more Omega 6, 7.1 times more Carbohydrate, 104.5 times more Fiber and 12.9 times more Protein than Fresh Orange juice.
• 100 grams of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein