Comparing Nutrients in 100 calories Crackers, standard snack-type, with whole wheatVS Oranges

Weight per 100 calories

Crackers, standard snack-type, with whole wheat

21.6g

Oranges

213g

Crackers, standard snack-type, with whole wheat have 9.9 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Crackers, standard snack-type, with whole wheat or Oranges?

Macros Ratio

Protein Fat Carbs

Crackers, standard snack-type, with whole wheat

35%

59%

Oranges

91%

100 kcal ▼

Macro Nutrients

Crackers, standard snack-type, with whole wheatvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.97%3.85g

Fat

0.26%0.26g

3.85 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.93%0.94g

Saturated Fat

0.1%0.032g

0.94 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12%0.19g

Omega 3

0.93%0.015g

0.19 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.94%1.5g

Omega 6

0.23%0.038g

1.5 gvs0.038 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.4%14.8g

Carbohydrate

19.2%25g

14.8 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.25 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.054%0.039g

Fructose

≤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]

0.039 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.052g

Glucose

0.052 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.1g

Sucrose

2.1 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.8%1.06g

Fiber

13.4%5.1g

1.06 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.8%1.57g

Protein

3.57%2g

1.57 gvs2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, standard snack-type, with whole wheatvs Oranges

0%0μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

0 μgvs23.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.76%0.069mg

Vitamin B1

15.4%0.19mg

Thiamine

0.069 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.04%0.052mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.052 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6%0.96mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.96 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.05%0.1mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.1 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3%0.039mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.039 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.13%12.5μg

Vitamin B9

16%64μg

Folates and Folic Acid

12.5 μgvs64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

126%113mg

Ascorbic acid

0 mgvs113 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.18%0.63mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.63 mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.56%3.07μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.07 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, standard snack-type, with whole wheatvs Oranges

3.6%36mg

Calcium

8.5%85mg

36 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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4.73%0.043mg

Copper

10.6%0.096mg

0.043 mgvs0.096 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.85%0.79mg

Iron

2.66%0.21mg

0.79 mgvs0.21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.4%10mg

Magnesium

5.07%21.3mg

10 mgvs21.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.6%0.2mg

Manganese

2.3%0.053mg

0.2 mgvs0.053 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11%77mg

Phosphorus

4.26%29.8mg

77 mgvs29.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.33%45mg

Potassium

11.3%385mg

45 mgvs385 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.4%1.88μg

Selenium

1.93%1.06μg

1.88 μgvs1.06 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10.8%162mg

Sodium

0%0mg

162 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.18%0.24mg

Zinc

1.35%0.15mg

0.24 mgvs0.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.016%0.59g

Water

5%185g

0.59 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Crackers, standard snack-type, with whole wheat have 1.6 times more Vitamin B3, 1.6 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.7 times more Vitamin B1, 1.6 times more Vitamin B2, 5.2 times more Vitamin B5, 3.3 times more Vitamin B6, 5.1 times more Vitamin B9 and more Vitamin C than Crackers, standard snack-type, with whole wheat.
Both Crackers, standard snack-type, with whole wheat as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Crackers, standard snack-type, with whole wheat have 3.7 times more Iron, 3.7 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Selenium, more Sodium and 1.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.4 times more Calcium, 2.3 times more Copper, 2.1 times more Magnesium, 8.5 times more Potassium and 313 times more Water than Crackers, standard snack-type, with whole wheat.

Comparison of macro-nutrients per 100 calories:

Crackers, standard snack-type, with whole wheat have 15.1 times more Fat, 29.4 times more Saturated Fat, 12.9 times more Omega 3 and 39.7 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 1.7 times more Carbohydrate, 8.8 times more Sugars, 4.8 times more Fiber and 1.3 times more Protein than Crackers, standard snack-type, with whole wheat.
Both Crackers, standard snack-type, with whole wheat and Raw Oranges have similar amounts of Energy per 100 kcal.
Both Crackers, standard snack-type, with whole wheat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, standard snack-type, with whole wheatVS Cookies, coconut macaroonOrangesVS Cookies, coconut macaroonCrackers, standard snack-type, with whole wheatVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Crackers, standard snack-type, with whole wheatVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, standard snack-type, with whole wheat or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: