Comparing Nutrients in 100 grams Florida Oranges VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Florida Oranges	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	1.6% 46kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	13.6% 4.35g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	55.8% 0.89g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	41.4% 7.04g	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	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	14.4% 10.4g	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	0.25% 0.18g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 9.7g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	13% 4.9g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Crackers, standard snack-type, with whole wheat	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	14% 0.18mg	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	14.5% 58μg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	4.3% 43mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	22% 0.2mg	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	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	40% 0.92mg	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	51% 356mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.074% 2.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Crackers, standard snack-type, with whole wheat per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Crackers, standard snack-type, with whole wheat:

• 100 grams of Florida Oranges have more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain 3.2 times more Vitamin B1, 6.1 times more Vitamin B2, 11.1 times more Vitamin B3, 1.9 times more Vitamin B5, 3.5 times more Vitamin B6, 3.4 times more Vitamin B9, 16.1 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, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Crackers, standard snack-type, with whole wheat:

• 100 grams of Florida Oranges have 31.9 times more Water than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain 3.9 times more Calcium, 5.1 times more Copper, 40.6 times more Iron, 4.7 times more Magnesium, 38.2 times more Manganese, 29.7 times more Phosphorus, 17.4 times more Selenium, more Sodium and 13.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Crackers, standard snack-type, with whole wheat 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, standard snack-type, with whole wheat contain 10.1 times more Energy, 85 times more Fat, 173.8 times more Saturated Fat, 81.1 times more Omega 3, 227 times more Omega 6, 5.9 times more Carbohydrate, 2 times more Fiber and 10.4 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Crackers, standard snack-type, with whole wheat offer comparable quantities of Sugars per 100 grams.
• 100 grams of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein