Comparing Nutrients in 100 grams Florida Oranges VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Florida Oranges	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	1.6% 46kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	3.5% 3.4g	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	6.63% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	7.3% 1.24g	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	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	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	6.3% 2.4g	21% 8g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Crackers, melba toast, rye (includes pumpernickel)	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	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	6.6% 0.086mg	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	21.3% 85μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	4.3% 43mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	44.6% 0.4mg	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% 3.68mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	32% 0.74mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	70.4% 38.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	60% 899mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.13% 4.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Crackers, melba toast, rye (includes pumpernickel) per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Crackers, melba toast, rye (includes pumpernickel) 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, rye (includes pumpernickel):

• 100 grams of Florida Oranges have more Vitamin C than Crackers, melba toast, rye (includes pumpernickel).
• While 100 g of Crackers, melba toast, rye (includes pumpernickel) contain 4.7 times more Vitamin B1, 7.1 times more Vitamin B2, 11.8 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 5 times more Vitamin B9 than Raw Florida Oranges.
• 100 grams of Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Crackers, melba toast, rye (includes pumpernickel) have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Crackers, melba toast, rye (includes pumpernickel):

• 100 grams of Florida Oranges have 17.8 times more Water than Crackers, melba toast, rye (includes pumpernickel).
• While 100 g of Crackers, melba toast, rye (includes pumpernickel) contain 1.8 times more Calcium, 10.3 times more Copper, 40.9 times more Iron, 3.9 times more Magnesium, 30.8 times more Manganese, 15.3 times more Phosphorus, 77.4 times more Selenium, more Sodium and 17 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Crackers, melba toast, rye (includes pumpernickel) 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 g of Crackers, melba toast, rye (includes pumpernickel) contain 8.5 times more Energy, 16.2 times more Fat, 9.6 times more Omega 3, 40 times more Omega 6, 6.7 times more Carbohydrate, 3.3 times more Fiber and 16.6 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein