Comparing Nutrients in 14 ounces OrangesVS Crackers, whole-wheat

Macros Ratio

Protein Fat Carbs

Oranges

91%

Crackers, whole-wheat

28%

63%

14 oz ▼

Macro Nutrients

Orangesvs Crackers, whole-wheat

6.43%187kcal

Energy

58.4%1695kcal

187 kcalvs1695 kcal

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

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0.49%0.48g

Fat

58%56g

0.48 gvs56 g

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

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0.19%0.06g

Saturated Fat

25.6%8.2g

0.06 gvs8.2 g

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

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1.74%0.028g

Omega 3

209%3.35g

0.028 gvs3.35 g

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

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0.42%0.071g

Omega 6

142%24g

0.071 gvs24 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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36%46.6g

Carbohydrate

212%276g

46.6 gvs276 g

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

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51%37g

Sugars

6.5%4.72g

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

37 gvs4.72 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%1.27g

NA gvs1.27 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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25%9.53g

Fiber

108%41g

9.53 gvs41 g

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

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6.66%3.73g

Protein

75%42g

3.73 gvs42 g

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

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Vitamins

Orangesvs Crackers, whole-wheat

4.85%43.7μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

43.7 μgvs0 μg

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

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28.8%0.35mg

Vitamin B1

60%0.72mg

Thiamine

0.35 mgvs0.72 mg

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

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12.2%0.16mg

Vitamin B2

6.4%0.083mg

Riboflavin

0.16 mgvs0.083 mg

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

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7%1.1mg

Vitamin B3

115%18.4mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs18.4 mg

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

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20%0.99mg

Vitamin B5

66%3.3mg

Pantothenic acid

0.99 mgvs3.3 mg

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

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18.3%0.24mg

Vitamin B6

56.5%0.73mg

Pyridoxine

0.24 mgvs0.73 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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29.8%119μg

Vitamin B9

27.8%111μg

Folates and Folic Acid

119 μgvs111 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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235%211mg

Vitamin C

0%0mg

Ascorbic acid

211 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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4.76%0.71mg

Vitamin E

37.3%5.6mg

Tocopherols and Tocotrienols

0.71 mgvs5.6 mg

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

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0%0μg

Vitamin K

90%108μg

Phytomenadione or phylloquinone

0 μgvs108 μg

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

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Minerals

Orangesvs Crackers, whole-wheat

16%159mg

Calcium

14.3%143mg

159 mgvs143 mg

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

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20%0.18mg

Copper

185%1.67mg

0.18 mgvs1.67 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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4.96%0.4mg

Iron

166%13.3mg

0.4 mgvs13.3 mg

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

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9.45%39.7mg

Magnesium

104%437mg

39.7 mgvs437 mg

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

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4.3%0.099mg

Manganese

371%8.54mg

0.099 mgvs8.54 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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7.94%55.6mg

Phosphorus

188%1314mg

55.6 mgvs1314 mg

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

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21%718mg

Potassium

40.3%1369mg

718 mgvs1369 mg

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

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3.6%2μg

Selenium

73%40μg

2 μgvs40 μg

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

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0%0mg

Sodium

212%3175mg

0 mgvs3175 mg

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

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2.53%0.28mg

Zinc

95%10.4mg

0.28 mgvs10.4 mg

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

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9.3%344g

Water

0.32%11.7g

344 gvs11.7 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 Oranges vs Crackers, whole-wheat:

Raw Oranges have more Vitamin A, 1.9 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat.
While Crackers, whole-wheat contain 2.1 times more Vitamin B1, 16.4 times more Vitamin B3, 3.3 times more Vitamin B5, 3.1 times more Vitamin B6, 7.8 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Crackers, whole-wheat have similar amounts of Vitamin B9 per 14 oz.
Both Raw Oranges as well as Crackers, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

Raw Oranges have 29.5 times more Water than Crackers, whole-wheat.
While Crackers, whole-wheat contain 9.3 times more Copper, 33.4 times more Iron, 11 times more Magnesium, 86.1 times more Manganese, 23.6 times more Phosphorus, 1.9 times more Potassium, 20.2 times more Selenium, more Sodium and 37.6 times more Zinc than Raw Oranges.
Both Raw Oranges and Crackers, whole-wheat have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Oranges have 7.9 times more Sugars than Crackers, whole-wheat.
While Crackers, whole-wheat contain 9.1 times more Energy, 117.8 times more Fat, 137.5 times more Saturated Fat, 120.4 times more Omega 3, 338.7 times more Omega 6, 5.9 times more Carbohydrate, 4.3 times more Fiber and 11.3 times more Protein than Raw Oranges.
Both Raw Oranges as well as Crackers, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

OrangesVS Valencia OrangesCrackers, whole-wheatVS Valencia OrangesOrangesVS Cracker, mealCrackers, whole-wheatVS Cracker, meal

Compare Foods

Comparing Nutrients in 14 ounces OrangesVS Crackers, whole-wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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