Comparing Nutrients in 100 grams Oranges VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Oranges	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	1.62% 47kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	13.6% 4.35g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	55.8% 0.89g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	13% 9.35g	14.4% 10.4g	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	0.25% 0.18g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 9.7g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	13% 4.9g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	14% 0.18mg	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	7.5% 30μg	14.5% 58μg	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	59% 53.2mg	0% 0mg	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	1.2% 0.18mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	4% 40mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	22% 0.2mg	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	1.25% 0.1mg	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	40% 0.92mg	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	2% 14mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	0.074% 2.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs Crackers, standard snack-type, with whole wheat:

• Raw Oranges have more Vitamin A and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 3.7 times more Vitamin B1, 6.1 times more Vitamin B2, 15.8 times more Vitamin B3, 1.9 times more Vitamin B5, 3 times more Vitamin B6, 1.9 times more Vitamin B9, 16.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oranges vs Crackers, standard snack-type, with whole wheat:

• Raw Oranges have 31.8 times more Water than Crackers, standard snack-type, with whole wheat.
• While Crackers, standard snack-type, with whole wheat contain 4.2 times more Calcium, 4.4 times more Copper, 36.5 times more Iron, 4.7 times more Magnesium, 36.6 times more Manganese, 25.4 times more Phosphorus, 17.4 times more Selenium, more Sodium and 15.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Crackers, standard snack-type, with whole wheat have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, standard snack-type, with whole wheat contain 9.9 times more Energy, 148.7 times more Fat, 289.7 times more Saturated Fat, 127.4 times more Omega 3, 390.9 times more Omega 6, 5.8 times more Carbohydrate, 2 times more Fiber and 7.8 times more Protein than Raw Oranges.
• Both Raw Oranges and Crackers, standard snack-type, with whole wheat have similar amounts of Sugars per 100 g.
• Both Raw Oranges as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.