Comparing Nutrients in 100 grams Florida Oranges VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Florida Oranges	Crackers, multigrain	Recommended Dietary Allowance
Energy	1.6% 46kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	61.4% 10.4g	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	52% 67.6g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	16.6% 12g	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	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Crackers, multigrain	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	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	9% 0.12mg	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	25.8% 103μg	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	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Crackers, multigrain	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	16.8% 0.15mg	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	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	NA	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	5.03% 171mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	47.5% 26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	59% 883mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.068% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Crackers, multigrain per 100 g

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

Lets compare vitamin content per 100 grams of Florida Oranges vs Crackers, multigrain:

• 100 grams of Florida Oranges have more Vitamin C than Crackers, multigrain.
• While 100 g of Crackers, multigrain contain 5.2 times more Vitamin B1, 7 times more Vitamin B2, 8.5 times more Vitamin B3, 2.3 times more Vitamin B6, 6.1 times more Vitamin B9, 9.7 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Crackers, multigrain have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Crackers, multigrain:

• 100 grams of Florida Oranges have 3.1 times more Calcium and 34.9 times more Water than Crackers, multigrain.
• While 100 g of Crackers, multigrain contain 3.9 times more Copper, 28.8 times more Iron, 2.9 times more Magnesium, 24.3 times more Phosphorus, 52.2 times more Selenium, more Sodium and 12.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Crackers, multigrain contain similar levels of Potassium per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc
• 100 grams of Crackers, multigrain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Crackers, multigrain contain 10.5 times more Energy, 97.1 times more Fat, 132 times more Saturated Fat, 123.8 times more Omega 3, 336.7 times more Omega 6, 5.9 times more Carbohydrate, 1.3 times more Sugars, 1.5 times more Fiber and 10.1 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein