Comparing Nutrients in 14 ounces Crackers, matzo, whole-wheatVS Oranges

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Oranges

91%

14 oz ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Oranges

48%1393kcal

Energy

6.43%187kcal

1393 kcalvs187 kcal

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

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6.14%5.95g

Fat

0.49%0.48g

5.95 gvs0.48 g

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

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3%0.96g

Saturated Fat

0.19%0.06g

0.96 gvs0.06 g

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

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8.2%0.13g

Omega 3

1.74%0.028g

0.13 gvs0.028 g

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

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14.4%2.45g

Omega 6

0.42%0.071g

2.45 gvs0.071 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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241%313g

Carbohydrate

36%46.6g

313 gvs46.6 g

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

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Sugars

51%37g

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

NA gvs37 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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123%47g

Fiber

25%9.53g

47 gvs9.53 g

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

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93%52g

Protein

6.66%3.73g

52 gvs3.73 g

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

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Vitamins

Crackers, matzo, whole-wheatvs Oranges

0%0μg

Vitamin A

4.85%43.7μg

RAE, retinol activity equivalents

0 μgvs43.7 μg

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

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121%1.45mg

Vitamin B1

28.8%0.35mg

Thiamine

1.45 mgvs0.35 mg

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

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82.7%1.08mg

Vitamin B2

12.2%0.16mg

Riboflavin

1.08 mgvs0.16 mg

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

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134%21.5mg

Vitamin B3

7%1.1mg

Niacin, nicotinic acid, niacinamide

21.5 mgvs1.1 mg

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

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98%4.92mg

Vitamin B5

20%0.99mg

Pantothenic acid

4.92 mgvs0.99 mg

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

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48.5%0.63mg

Vitamin B6

18.3%0.24mg

Pyridoxine

0.63 mgvs0.24 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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34.7%139μg

Vitamin B9

29.8%119μg

Folates and Folic Acid

139 μgvs119 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

235%211mg

Ascorbic acid

0 mgvs211 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

4.76%0.71mg

Tocopherols and Tocotrienols

NA mgvs0.71 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Crackers, matzo, whole-wheatvs Oranges

9.13%91mg

Calcium

16%159mg

91 mgvs159 mg

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

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154%1.4mg

Copper

20%0.18mg

1.4 mgvs0.18 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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231%18.5mg

Iron

4.96%0.4mg

18.5 mgvs0.4 mg

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

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127%532mg

Magnesium

9.45%39.7mg

532 mgvs39.7 mg

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

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604%14mg

Manganese

4.3%0.099mg

14 mgvs0.099 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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173%1211mg

Phosphorus

7.94%55.6mg

1211 mgvs55.6 mg

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

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37%1254mg

Potassium

21%718mg

1254 mgvs718 mg

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

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542%298μg

Selenium

3.6%2μg

298 μgvs2 μg

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

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0.53%7.94mg

Sodium

0%0mg

7.94 mgvs0 mg

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

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94%10.4mg

Zinc

2.53%0.28mg

10.4 mgvs0.28 mg

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

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0.51%19g

Water

9.3%344g

19 gvs344 g

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

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Lets compare vitamin content per 14 ounces of Crackers, matzo, whole-wheat vs Oranges:

Crackers, matzo, whole-wheat have 4.2 times more Vitamin B1, 6.8 times more Vitamin B2, 19.2 times more Vitamin B3, 5 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Oranges.
While Raw Oranges contain more Vitamin A and more Vitamin C than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Raw Oranges have similar amounts of Vitamin B9 per 14 oz.
Both Crackers, matzo, whole-wheat as well as Raw Oranges have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Crackers, matzo, whole-wheat vs Oranges:

Crackers, matzo, whole-wheat have 7.8 times more Copper, 46.5 times more Iron, 13.4 times more Magnesium, 140 times more Manganese, 21.8 times more Phosphorus, 1.7 times more Potassium, 150.2 times more Selenium and 37.3 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.7 times more Calcium and 18.1 times more Water than Crackers, matzo, whole-wheat.

Comparison of macro-nutrients per 14 ounces:

Crackers, matzo, whole-wheat have 7.5 times more Energy, 12.5 times more Fat, 4.7 times more Omega 3, 34.3 times more Omega 6, 6.7 times more Carbohydrate, 4.9 times more Fiber and 13.9 times more Protein than Raw Oranges.
Both Crackers, matzo, whole-wheat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainOrangesVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 14 ounces Crackers, matzo, whole-wheatVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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