Comparing Nutrients in 100 calories Crackers, whole-wheat, reduced fat VS Oranges

Weight per 100 calories

• Crackers, whole-wheat, reduced fat: 24g
• Oranges: 213g

Crackers, whole-wheat, reduced fat have 8.9 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Crackers, whole-wheat, reduced fat or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat, reduced fat	11%	16%	73%
Oranges	7%	2%	91%

Macro Nutrients

	Crackers, whole-wheat, reduced fat	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.82g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	5.98% 0.096g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	19.2% 25g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	27.4% 20g	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	0% 0g	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	% 0.077g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	6.9% 2.62g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	4.87% 2.73g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat, reduced fat	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.7% 0.044mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.41% 0.005mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.85% 1.26mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.64% 0.047mg	9.8% 0.13mg	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	1.8% 7.2μg	16% 64μg	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	126% 113mg	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	1.73% 0.26mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat, reduced fat	Oranges	Recommended Dietary Allowance
Calcium	0.94% 9.38mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	10.6% 0.096mg	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	10.7% 0.86mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	6.87% 29mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	2.3% 0.053mg	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	12.5% 87.5mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	2.64% 89.7mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	6.16% 3.4μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.53% 0.72mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Crackers, whole-wheat, reduced fat vs Oranges:

• Crackers, whole-wheat, reduced fat have 2.1 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 4.2 times more Vitamin B1, 16.1 times more Vitamin B2, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 8.9 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin E than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Crackers, whole-wheat, reduced fat vs Oranges:

• Crackers, whole-wheat, reduced fat have 4 times more Iron, 1.4 times more Magnesium, 10.3 times more Manganese, 2.9 times more Phosphorus, 3.2 times more Selenium, more Sodium and 4.8 times more Zinc than Raw Oranges.
• While Raw Oranges contain 9.1 times more Calcium, 4.3 times more Potassium and 296.5 times more Water than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Raw Oranges have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crackers, whole-wheat, reduced fat have 7.1 times more Fat, 6.4 times more Omega 3, 19.9 times more Omega 6 and 1.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.4 times more Carbohydrate, 67.8 times more Sugars and 1.9 times more Fiber than Crackers, whole-wheat, reduced fat.
• Both Crackers, whole-wheat, reduced fat and Raw Oranges have similar amounts of Energy per 100 kcal.
• Both Crackers, whole-wheat, reduced fat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.