Comparing Nutrients in 100 grams Florida Oranges VS Crackers, melba toast, plain

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Florida Oranges	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	1.6% 46kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	4.44% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	59% 76.6g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	1.3% 0.94g	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	6.3% 2.4g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	7.54% 0.098mg	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	4.25% 17μg	31% 124μg	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	50% 45mg	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	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	4.3% 43mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	32% 0.29mg	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	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	49% 1.13mg	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	1.7% 12mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	63.3% 34.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	40% 598mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Crackers, melba toast, plain per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Crackers, melba toast, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Crackers, melba toast, plain:

• 100 grams of Florida Oranges have more Vitamin C than Crackers, melba toast, plain.
• While 100 g of Crackers, melba toast, plain contain 4.1 times more Vitamin B1, 6.8 times more Vitamin B2, 10.3 times more Vitamin B3, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6, 7.3 times more Vitamin B9 and 2.4 times more Vitamin E than Raw Florida Oranges.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin E
• 100 grams of Crackers, melba toast, plain have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Crackers, melba toast, plain:

• 100 grams of Florida Oranges have 17.1 times more Water than Crackers, melba toast, plain.
• While 100 g of Crackers, melba toast, plain contain 2.2 times more Calcium, 7.4 times more Copper, 41.1 times more Iron, 5.9 times more Magnesium, 47.1 times more Manganese, 16.3 times more Phosphorus, 69.6 times more Selenium, more Sodium and 25.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Crackers, melba toast, plain contain similar levels of Potassium per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 9.7 times more Sugars than Crackers, melba toast, plain.
• While 100 g of Crackers, melba toast, plain contain 8.5 times more Energy, 15.2 times more Fat, 6.5 times more Omega 3, 39 times more Omega 6, 6.6 times more Carbohydrate, 2.6 times more Fiber and 17.3 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein