Comparing Nutrients in 14 ounces OrangesVS Crackers, snack, Goya Crackers

Macros Ratio

Protein Fat Carbs

Oranges

91%

Crackers, snack, Goya Crackers

13%

28%

59%

14 oz ▼

Macro Nutrients

Orangesvs Crackers, snack, Goya Crackers

6.43%187kcal

Energy

59.3%1719kcal

187 kcalvs1719 kcal

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

Find Fruits rich in Energy

0.49%0.48g

Fat

54.6%53g

0.48 gvs53 g

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

Find Fruits rich in Fat

0.19%0.06g

Saturated Fat

78.4%25g

0.06 gvs25 g

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

Find Fruits rich in Saturated Fat

1.74%0.028g

Omega 3

9.43%0.15g

0.028 gvs0.15 g

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

Find Fruits rich in Omega 3

0.42%0.071g

Omega 6

35%5.92g

0.071 gvs5.92 g

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

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0 mgvsNA mg

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

Find Fruits rich in Cholesterol

36%46.6g

Carbohydrate

196%255g

46.6 gvs255 g

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

Find Fruits rich in Carbohydrate

51%37g

Sugars

13%9.33g

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

37 gvs9.33 g

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

Find Fruits rich in Sugars

Fructose

2.57%1.87g

≤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 gvs1.87 g

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

Find Fruits rich in Fructose

Glucose

%0g

NA gvs0 g

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

Find Fruits rich in Glucose

Sucrose

%0g

NA gvs0 g

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

Find Fruits rich in Sucrose

25%9.53g

Fiber

39.7%15g

9.53 gvs15 g

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

Find Fruits rich in Fiber

6.66%3.73g

Protein

101%56.6g

3.73 gvs56.6 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Crackers, snack, Goya Crackers

4.85%43.7μg

Vitamin A

RAE, retinol activity equivalents

43.7 μgvsNA μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

28.8%0.35mg

Vitamin B1

Thiamine

0.35 mgvsNA mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

12.2%0.16mg

Vitamin B2

Riboflavin

0.16 mgvsNA mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

7%1.1mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

1.1 mgvsNA mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

20%0.99mg

Vitamin B5

Pantothenic acid

0.99 mgvsNA mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

18.3%0.24mg

Vitamin B6

Pyridoxine

0.24 mgvsNA mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

29.8%119μg

Vitamin B9

Folates and Folic Acid

119 μgvsNA μg

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

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

235%211mg

Vitamin C

Ascorbic acid

211 mgvsNA mg

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

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

4.76%0.71mg

Vitamin E

Tocopherols and Tocotrienols

0.71 mgvsNA mg

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

Find Fruits rich in Vitamin E

0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

Find Fruits rich in Vitamin K

Minerals

Orangesvs Crackers, snack, Goya Crackers

16%159mg

Calcium

6.35%63.5mg

159 mgvs63.5 mg

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

Find Fruits rich in Calcium

20%0.18mg

Copper

68.4%0.62mg

0.18 mgvs0.62 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

4.96%0.4mg

Iron

281%22.5mg

0.4 mgvs22.5 mg

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

Find Fruits rich in Iron

9.45%39.7mg

Magnesium

37%155mg

39.7 mgvs155 mg

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

Find Fruits rich in Magnesium

4.3%0.099mg

Manganese

108%2.5mg

0.099 mgvs2.5 mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

7.94%55.6mg

Phosphorus

82.2%575mg

55.6 mgvs575 mg

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

Find Fruits rich in Phosphorus

21%718mg

Potassium

14.5%492mg

718 mgvs492 mg

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

Find Fruits rich in Potassium

3.6%2μg

Selenium

2 μgvsNA μg

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

Find Fruits rich in Selenium

0%0mg

Sodium

176%2639mg

0 mgvs2639 mg

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

Find Fruits rich in Sodium

2.53%0.28mg

Zinc

42.2%4.64mg

0.28 mgvs4.64 mg

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

Find Fruits rich in Zinc

9.3%344g

Water

0.64%23.5g

344 gvs23.5 g

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

Find Fruits rich in Water

Lets compare vitamin content per 14 ounces of Oranges vs Crackers, snack, Goya Crackers:

Both Raw Oranges and Crackers, snack, Goya Crackers have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Oranges vs Crackers, snack, Goya Crackers:

Raw Oranges have 2.5 times more Calcium, 1.5 times more Potassium and 14.6 times more Water than Crackers, snack, Goya Crackers.
While Crackers, snack, Goya Crackers contain 3.4 times more Copper, 56.6 times more Iron, 3.9 times more Magnesium, 25 times more Manganese, 10.4 times more Phosphorus, more Sodium and 16.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

Raw Oranges have 4 times more Sugars than Crackers, snack, Goya Crackers.
While Crackers, snack, Goya Crackers contain 9.2 times more Energy, 111.3 times more Fat, 421.5 times more Saturated Fat, 5.4 times more Omega 3, 82.9 times more Omega 6, 5.5 times more Carbohydrate, 1.6 times more Fiber and 15.2 times more Protein than Raw Oranges.
Both Raw Oranges as well as Crackers, snack, Goya Crackers have insufficient amounts of Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

OrangesVS Valencia OrangesCrackers, snack, Goya CrackersVS Valencia OrangesOrangesVS Crackers, cream, Gamesa SabrosasCrackers, snack, Goya CrackersVS Crackers, cream, Gamesa Sabrosas

Compare Foods

Comparing Nutrients in 14 ounces OrangesVS Crackers, snack, Goya Crackers

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: