Comparing Nutrients in 100 grams Nabisco, Nabisco Ritz Crackers VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Fresh Orange juice	Recommended Dietary Allowance
Energy	17% 492kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	17% 5.45g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	56.8% 9.65g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	8% 10.4g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	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	0.81% 0.59g	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	% 0.64g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 6.33g	% 4.14g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	13% 7.23g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.5% 4.88mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	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	18% 72μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	23.3% 3.5mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Fresh Orange juice	Recommended Dietary Allowance
Calcium	15.4% 154mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	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	56% 4.47mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	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	39% 273mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	8.36% 4.6μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	58.8% 882mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	0.084% 3.12g	2.4% 88.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Ritz Crackers VS Fresh Orange juice per 100 g

Compare the macro and micronutrient content in 100 g of Nabisco, Nabisco Ritz Crackers 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 Nabisco, Nabisco Ritz Crackers vs Fresh Orange juice:

• 100 grams of Nabisco, Nabisco Ritz Crackers have 4.9 times more Vitamin B1, 8.8 times more Vitamin B2, 12.2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9, 87.3 times more Vitamin E and 500 times more Vitamin K than Fresh Orange juice.
• 100 grams of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 100 grams for Nabisco, Nabisco Ritz Crackers vs Fresh Orange juice:

• 100 grams of Nabisco, Nabisco Ritz Crackers have 14 times more Calcium, 2.8 times more Copper, 22.4 times more Iron, 1.7 times more Magnesium, 38.6 times more Manganese, 16.1 times more Phosphorus, 46 times more Selenium, 882 times more Sodium and 12.2 times more Zinc than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 1.7 times more Potassium and 28.3 times more Water than Nabisco, Nabisco Ritz Crackers.
• 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 Nabisco, Nabisco Ritz Crackers have 10.9 times more Energy, 116.1 times more Fat, 227.1 times more Saturated Fat, 112 times more Omega 3, 332.8 times more Omega 6, 6.1 times more Carbohydrate, 11.5 times more Fiber and 10.3 times more Protein than Fresh Orange juice.
• While 100 g of Raw Orange juice contain 3.6 times more Fructose than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Fresh Orange juice offer comparable quantities of Sugars per 100 grams.
• 100 grams of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein