Comparing Nutrients in 100 grams Valencia Oranges VS Crackers, melba toast, wheat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Crackers, melba toast, wheat	14%	5%	81%

Macro Nutrients

	Valencia Oranges	Crackers, melba toast, wheat	Recommended Dietary Allowance
Energy	1.7% 49kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	5.05% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	58.8% 76.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	6.58% 2.5g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Crackers, melba toast, wheat	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	7.92% 0.1mg	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	9.75% 39μg	33% 132μg	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	54% 48.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Crackers, melba toast, wheat	Recommended Dietary Allowance
Calcium	4% 40mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	29.4% 0.27mg	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	1.13% 0.09mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	46.3% 1.06mg	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	2.43% 17mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	4.35% 148mg	3400mg per day for Men 19-50 years
Selenium	NA	100% 55μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	56% 837mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.15% 5.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Crackers, melba toast, wheat:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 4.9 times more Vitamin B1, 7.5 times more Vitamin B2, 18.6 times more Vitamin B3, 2.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Crackers, melba toast, wheat have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Crackers, melba toast, wheat:

• Raw Valencia Oranges have 1.2 times more Potassium and 15.7 times more Water than Crackers, melba toast, wheat.
• While Crackers, melba toast, wheat contain 7.2 times more Copper, 50 times more Iron, 5.6 times more Magnesium, 46.3 times more Manganese, 9.7 times more Phosphorus, more Sodium and 25 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Crackers, melba toast, wheat have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crackers, melba toast, wheat contain 7.6 times more Energy, 7.7 times more Fat, 9.6 times more Saturated Fat, 3.1 times more Omega 3, 19.5 times more Omega 6, 6.4 times more Carbohydrate, 3 times more Fiber and 12.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Crackers, melba toast, wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.