Comparing Nutrients in 100 grams Navel Oranges VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crackers, saltines, unsalted tops (includes oyster, soda, soup)	9%	25%	66%

Macro Nutrients

	Navel Oranges	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	1.7% 49kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	5.38% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	9.37% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	55% 71.5g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	9.12% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	2.92% 0.038mg	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	8.5% 34μg	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	65.7% 59mg	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% 0.15mg	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

	Navel Oranges	Crackers, saltines, unsalted tops (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	4.3% 43mg	12% 119mg	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	1.63% 0.13mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	30.2% 0.7mg	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	3.3% 23mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	3.76% 128mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.11% 4.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• Raw Navel Oranges have more Vitamin A, 2.1 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 8.3 times more Vitamin B1, 9.1 times more Vitamin B2, 12.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 3.6 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

• Raw Navel Oranges have 1.3 times more Potassium and 21 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
• While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 2.8 times more Calcium, 5.1 times more Copper, 41.5 times more Iron, 2.5 times more Magnesium, 24 times more Manganese, 4.6 times more Phosphorus, 766 times more Sodium and 9.6 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 100 grams:

• Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 8.9 times more Energy, 78.7 times more Fat, 172.5 times more Saturated Fat, 9.6 times more Omega 3, 69.3 times more Omega 6, 5.7 times more Carbohydrate, 1.4 times more Fiber and 10.1 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.