Comparing Nutrients in 100 grams Crackers, saltines, unsalted tops (includes oyster, soda, soup) VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Oranges	Recommended Dietary Allowance
Energy	15% 434kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	9.16% 2.93g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	5.38% 0.086g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	9.37% 1.6g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.12% 0.46mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	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	31% 124μg	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% 0mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Oranges	Recommended Dietary Allowance
Calcium	12% 119mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	67.5% 5.4mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	30.2% 0.7mg	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	15% 105mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	3.76% 128mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Oranges:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 6.5 times more Vitamin B1, 11.6 times more Vitamin B2, 18.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.1 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.6 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Raw Oranges have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Crackers, saltines, unsalted tops (includes oyster, soda, soup) vs Oranges:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 3 times more Calcium, 4.4 times more Copper, 54 times more Iron, 2.7 times more Magnesium, 27.8 times more Manganese, 7.5 times more Phosphorus, more Sodium and 11 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.4 times more Potassium and 21.2 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).

Comparison of macro-nutrients per 100 grams:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) have 9.2 times more Energy, 98.3 times more Fat, 195.5 times more Saturated Fat, 12.3 times more Omega 3, 88.5 times more Omega 6, 6.1 times more Carbohydrate, 1.3 times more Fiber and 9.8 times more Protein than Raw Oranges.
• Both Crackers, saltines, unsalted tops (includes oyster, soda, soup) as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.