Comparing Nutrients in 100 grams Crackers, standard snack-type, regular, low salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular, low salt	6%	45%	49%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Crackers, standard snack-type, regular, low salt	Navel Oranges	Recommended Dietary Allowance
Energy	17.3% 502kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.78g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	52% 8.87g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	2.47% 1.8g	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	NA	% 4.3g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular, low salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.42% 0.27mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.08% 0.053mg	6.08% 0.079mg	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	22.5% 90μg	8.5% 34μg	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	65.7% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.5% 2.03mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.25% 6.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular, low salt	Navel Oranges	Recommended Dietary Allowance
Calcium	12% 120mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	4.33% 0.039mg	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	45% 3.6mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	1.26% 0.029mg	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	32.6% 228mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	12% 6.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular, low salt VS Navel Oranges per 100 g

Compare the macro and micronutrient content in 100 g of Crackers, standard snack-type, regular, low salt versus 100 g of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Crackers, standard snack-type, regular, low salt vs Navel Oranges:

• 100 grams of Crackers, standard snack-type, regular, low salt have 6 times more Vitamin B1, 6.7 times more Vitamin B2, 9.5 times more Vitamin B3, 2.6 times more Vitamin B9, 13.5 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 100 g of Raw Navel Oranges contain 1.5 times more Vitamin B6 and more Vitamin C than Crackers, standard snack-type, regular, low salt.
• Both Crackers, standard snack-type, regular, low salt and Navel Oranges provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Crackers, standard snack-type, regular, low salt have insufficient amounts of Vitamin C
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Crackers, standard snack-type, regular, low salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Crackers, standard snack-type, regular, low salt vs Navel Oranges:

• 100 grams of Crackers, standard snack-type, regular, low salt have 2.8 times more Calcium, 5.5 times more Copper, 27.7 times more Iron, 2.5 times more Magnesium, 19.2 times more Manganese, 9.9 times more Phosphorus, 2.1 times more Potassium, more Selenium, 216 times more Sodium and 8.5 times more Zinc than Navel Oranges.
• While 100 g of Raw Navel Oranges contain 24.6 times more Water than Crackers, standard snack-type, regular, low salt.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Crackers, standard snack-type, regular, low salt have 10.2 times more Energy, 168.7 times more Fat, 222.1 times more Saturated Fat, 72.8 times more Omega 3, 385.4 times more Omega 6, 4.9 times more Carbohydrate and 8.1 times more Protein than Navel Oranges.
• While 100 g of Raw Navel Oranges contain 4.7 times more Sugars and 1.4 times more Fiber than Crackers, standard snack-type, regular, low salt.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein