Comparing Nutrients in 100 grams Navel Oranges VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	10%	31%	59%

Macro Nutrients

	Navel Oranges	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Energy	1.7% 49kcal	15.7% 456kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	29.6% 5.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	51.7% 67g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	1.1% 0.8g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0.8g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	28.5% 0.37mg	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	8.75% 35μg	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	65.7% 59mg	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% 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	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Recommended Dietary Allowance
Calcium	4.3% 43mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	56.4% 0.51mg	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	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	35.5% 149mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	105% 2.42mg	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	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	9.97% 339mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.089% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• 100 g of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 2.9 times more Vitamin B2, 10.8 times more Vitamin B3, 3.2 times more Vitamin B5 and 4.7 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free provide similar amounts of Vitamin B9 per 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free:

• 100 grams of Navel Oranges have 26.1 times more Water than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 100 g of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 5.7 times more Calcium, 13 times more Copper, 20.6 times more Iron, 13.5 times more Magnesium, 83.4 times more Manganese, 15.4 times more Phosphorus, 2 times more Potassium, more Selenium, 370 times more Sodium and 31.3 times more Zinc than Raw Navel Oranges.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 10.6 times more Sugars and more Fructose than Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free.
• While 100 g of Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free contain 9.3 times more Energy, 106.1 times more Fat, 121.7 times more Saturated Fat, 102.9 times more Omega 3, 219 times more Omega 6, 5.4 times more Carbohydrate, 3.4 times more Fiber and 12 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein