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

Weight per 100 calories

Crackers, standard snack-type, with whole wheat

21.6g

Valencia Oranges

204g

Crackers, standard snack-type, with whole wheat have 9.4 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Crackers, standard snack-type, with whole wheat

35%

59%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Crackers, standard snack-type, with whole wheatvs Valencia 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

0.63%0.61g

3.85 gvs0.61 g

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

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2.93%0.94g

Saturated Fat

0.22%0.071g

0.94 gvs0.071 g

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

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12%0.19g

Omega 3

2.04%0.033g

0.19 gvs0.033 g

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

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8.94%1.5g

Omega 6

0.53%0.09g

1.5 gvs0.09 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

18.7%24.3g

14.8 gvs24.3 g

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

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3.1%2.25g

Sugars

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

2.25 gvsNA 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

3.8%2.12g

1.57 gvs2.12 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 Valencia Oranges

0%0μg

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

0 μgvs24.5 μg

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

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5.76%0.069mg

Vitamin B1

14.8%0.18mg

Thiamine

0.069 mgvs0.18 mg

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

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4.04%0.052mg

Vitamin B2

6.28%0.082mg

Riboflavin

0.052 mgvs0.082 mg

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

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6%0.96mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

0.96 mgvs0.56 mg

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

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2.05%0.1mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.1 mgvs0.51 mg

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

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3%0.039mg

Vitamin B6

9.9%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

20%79.6μg

Folates and Folic Acid

12.5 μgvs79.6 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

110%99mg

Ascorbic acid

0 mgvs99 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

Tocopherols and Tocotrienols

0.63 mgvsNA mg

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

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2.56%3.07μg

Vitamin K

Phytomenadione or phylloquinone

3.07 μgvsNA 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 Valencia Oranges

3.6%36mg

Calcium

8.16%81.6mg

36 mgvs81.6 mg

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

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4.73%0.043mg

Copper

8.4%0.076mg

0.043 mgvs0.076 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

2.3%0.18mg

0.79 mgvs0.18 mg

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

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2.4%10mg

Magnesium

4.86%20.4mg

10 mgvs20.4 mg

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

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8.6%0.2mg

Manganese

2.04%0.047mg

0.2 mgvs0.047 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

4.96%34.7mg

77 mgvs34.7 mg

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

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1.33%45mg

Potassium

10.7%365mg

45 mgvs365 mg

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

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3.4%1.88μg

Selenium

1.88 μgvsNA 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

1.1%0.12mg

0.24 mgvs0.12 mg

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

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0.016%0.59g

Water

4.76%176g

0.59 gvs176 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 Valencia Oranges:

Crackers, standard snack-type, with whole wheat have 1.7 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 5 times more Vitamin B5, 3.3 times more Vitamin B6, 6.4 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 Valencia 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 Valencia Oranges:

Crackers, standard snack-type, with whole wheat have 4.3 times more Iron, 4.2 times more Manganese, 2.2 times more Phosphorus, more Sodium and 2 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.3 times more Calcium, 1.8 times more Copper, 2 times more Magnesium, 8.1 times more Potassium and 298.8 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 6.3 times more Fat, 13.1 times more Saturated Fat, 5.9 times more Omega 3 and 16.9 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Carbohydrate, 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 Valencia Oranges have similar amounts of Energy per 100 kcal.
Both Crackers, standard snack-type, with whole wheat as well as Raw Valencia 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 macaroonValencia OrangesVS Cookies, coconut macaroonCrackers, standard snack-type, with whole wheatVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: