Comparing Nutrients in 100 grams Florida Oranges VS Crackers, snack, Goya Crackers

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Crackers, snack, Goya Crackers	13%	28%	59%

Macro Nutrients

	Florida Oranges	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Energy	1.6% 46kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	13.8% 13.4g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	19.8% 6.32g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	8.78% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	49.5% 64.4g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	3.24% 2.35g	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	0.65% 0.47g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	10% 3.8g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	25.4% 14.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Crackers, snack, Goya Crackers	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	NA	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, snack, Goya Crackers	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	17.2% 0.16mg	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	70.8% 5.66mg	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	27% 0.63mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	3.65% 124mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	44.3% 665mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.16% 5.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Crackers, snack, Goya Crackers per 100 g

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

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

• Both Raw Florida Oranges and Crackers, snack, Goya Crackers have similar amounts of vitamins per 100 g

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

• 100 grams of Florida Oranges have 2.7 times more Calcium, 1.4 times more Potassium and 14.7 times more Water than Crackers, snack, Goya Crackers.
• While 100 g of Crackers, snack, Goya Crackers contain 4 times more Copper, 62.9 times more Iron, 3.9 times more Magnesium, 26 times more Manganese, 12.1 times more Phosphorus, more Sodium and 14.6 times more Zinc than Raw Florida Oranges.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 100 grams of Crackers, snack, Goya Crackers lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 3.9 times more Sugars than Crackers, snack, Goya Crackers.
• While 100 g of Crackers, snack, Goya Crackers contain 9.4 times more Energy, 63.6 times more Fat, 252.9 times more Saturated Fat, 3.5 times more Omega 3, 48.1 times more Omega 6, 5.6 times more Carbohydrate, 1.6 times more Fiber and 20.4 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein