Comparing Nutrients in 100 calories OrangesVS Crackers, crispbread, rye

Weight per 100 calories

Oranges

213g

Crackers, crispbread, rye

27.3g

Crackers, crispbread, rye have 7.8 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 100 calories - Oranges or Crackers, crispbread, rye?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Crackers, crispbread, rye

89%

100 kcal ▼

Macro Nutrients

Orangesvs Crackers, crispbread, rye

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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0.26%0.26g

Fat

0.37%0.36g

0.26 gvs0.36 g

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

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0.1%0.032g

Saturated Fat

0.12%0.04g

0.032 gvs0.04 g

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

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0.93%0.015g

Omega 3

1.35%0.022g

0.015 gvs0.022 g

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

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0.23%0.038g

Omega 6

0.77%0.13g

0.038 gvs0.13 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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19.2%25g

Carbohydrate

17.3%22.5g

25 gvs22.5 g

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

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27.4%20g

Sugars

0.4%0.29g

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

20 gvs0.29 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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13.4%5.1g

Fiber

12%4.5g

5.1 gvs4.5 g

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

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3.57%2g

Protein

3.85%2.16g

2 gvs2.16 g

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

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Vitamins

Orangesvs Crackers, crispbread, rye

2.6%23.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

23.4 μgvs0 μg

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

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15.4%0.19mg

Vitamin B1

5.53%0.066mg

Thiamine

0.19 mgvs0.066 mg

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

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6.55%0.085mg

Vitamin B2

3.05%0.04mg

Riboflavin

0.085 mgvs0.04 mg

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

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3.75%0.6mg

Vitamin B3

1.78%0.28mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs0.28 mg

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

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10.6%0.53mg

Vitamin B5

3.7%0.18mg

Pantothenic acid

0.53 mgvs0.18 mg

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

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9.8%0.13mg

Vitamin B6

4.4%0.057mg

Pyridoxine

0.13 mgvs0.057 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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16%64μg

Vitamin B9

3.2%13μg

Folates and Folic Acid

64 μgvs13 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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126%113mg

Vitamin C

0%0mg

Ascorbic acid

113 mgvs0 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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2.55%0.38mg

Vitamin E

1.48%0.22mg

Tocopherols and Tocotrienols

0.38 mgvs0.22 mg

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

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0%0μg

Vitamin K

1.37%1.64μg

Phytomenadione or phylloquinone

0 μgvs1.64 μg

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

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Minerals

Orangesvs Crackers, crispbread, rye

8.5%85mg

Calcium

0.85%8.47mg

85 mgvs8.47 mg

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

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10.6%0.096mg

Copper

7.74%0.07mg

0.096 mgvs0.07 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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2.66%0.21mg

Iron

8.3%0.66mg

0.21 mgvs0.66 mg

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

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5.07%21.3mg

Magnesium

5.07%21.3mg

21.3 mgvs21.3 mg

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

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2.3%0.053mg

Manganese

29.4%0.68mg

0.053 mgvs0.68 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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4.26%29.8mg

Phosphorus

10.5%73.5mg

29.8 mgvs73.5 mg

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

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11.3%385mg

Potassium

2.56%87mg

385 mgvs87 mg

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

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1.93%1.06μg

Selenium

18%10μg

1.06 μgvs10 μg

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

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0%0mg

Sodium

7.47%112mg

0 mgvs112 mg

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

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1.35%0.15mg

Zinc

5.94%0.65mg

0.15 mgvs0.65 mg

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

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5%185g

Water

0.045%1.67g

185 gvs1.67 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 Oranges vs Crackers, crispbread, rye:

Raw Oranges have more Vitamin A, 2.8 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2.9 times more Vitamin B5, 2.2 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin E than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Crackers, crispbread, rye have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Crackers, crispbread, rye:

Raw Oranges have 10 times more Calcium, 1.4 times more Copper, 4.4 times more Potassium and 110.7 times more Water than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain 3.1 times more Iron, 12.7 times more Manganese, 2.5 times more Phosphorus, 9.4 times more Selenium, more Sodium and 4.4 times more Zinc than Raw Oranges.
Both Raw Oranges and Crackers, crispbread, rye have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Oranges have 68 times more Sugars than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain 1.4 times more Omega 3 than Raw Oranges.
Both Raw Oranges and Crackers, crispbread, rye have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
Both Raw Oranges as well as Crackers, crispbread, rye have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

OrangesVS Valencia OrangesCrackers, crispbread, ryeVS Valencia OrangesOrangesVS Crackers, matzo, plainCrackers, crispbread, ryeVS Crackers, matzo, plain

Compare Foods

Comparing Nutrients in 100 calories OrangesVS Crackers, crispbread, rye

Weight per 100 calories

Which food has more nutrients per 100 calories - Oranges or Crackers, crispbread, rye?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: