Comparing Nutrients in 14 ounces OrangesVS Nabisco, Nabisco Grahams Crackers

Macros Ratio

Protein Fat Carbs

Oranges

91%

Nabisco, Nabisco Grahams Crackers

21%

72%

14 oz ▼

Macro Nutrients

Orangesvs Nabisco, Nabisco Grahams Crackers

6.43%187kcal

Energy

58%1683kcal

187 kcalvs1683 kcal

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

Find Fruits rich in Energy

0.49%0.48g

Fat

41%39.7g

0.48 gvs39.7 g

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

Find Fruits rich in Fat

0.19%0.06g

Saturated Fat

19.3%6.2g

0.06 gvs6.2 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

0.028 gvsNA 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

0.071 gvsNA g

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

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Fruits rich in Cholesterol

36%46.6g

Carbohydrate

233%302g

46.6 gvs302 g

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

Find Fruits rich in Carbohydrate

51%37g

Sugars

126%91g

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

37 gvs91 g

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

Find Fruits rich in Sugars

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 .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

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

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

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

Find Fruits rich in Sucrose

25%9.53g

Fiber

35.5%13.5g

9.53 gvs13.5 g

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

Find Fruits rich in Fiber

6.66%3.73g

Protein

49.5%27.7g

3.73 gvs27.7 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 Nabisco, Nabisco Grahams 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

75.4%0.9mg

Thiamine

0.35 mgvs0.9 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

73.3%0.95mg

Riboflavin

0.16 mgvs0.95 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

94%15mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs15 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

30.5%0.4mg

Pyridoxine

0.24 mgvs0.4 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

45.6%183μg

Folates and Folic Acid

119 μgvs183 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

0%0mg

Ascorbic acid

211 mgvs0 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 Nabisco, Nabisco Grahams Crackers

16%159mg

Calcium

31.4%314mg

159 mgvs314 mg

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

Find Fruits rich in Calcium

20%0.18mg

Copper

13.2%0.12mg

0.18 mgvs0.12 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

205%16.4mg

0.4 mgvs16.4 mg

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

Find Fruits rich in Iron

9.45%39.7mg

Magnesium

55.8%234mg

39.7 mgvs234 mg

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

Find Fruits rich in Magnesium

4.3%0.099mg

Manganese

0.099 mgvsNA 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

115%802mg

55.6 mgvs802 mg

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

Find Fruits rich in Phosphorus

21%718mg

Potassium

20.7%703mg

718 mgvs703 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

174%2616mg

0 mgvs2616 mg

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

Find Fruits rich in Sodium

2.53%0.28mg

Zinc

70%7.7mg

0.28 mgvs7.7 mg

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

Find Fruits rich in Zinc

9.3%344g

Water

0.39%14.3g

344 gvs14.3 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 Nabisco, Nabisco Grahams Crackers:

Raw Oranges have more Vitamin C than Nabisco, Nabisco Grahams Crackers.
While Nabisco, Nabisco Grahams Crackers contain 2.6 times more Vitamin B1, 6 times more Vitamin B2, 13.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Oranges.

Comparing minerals per 14 ounces for Oranges vs Nabisco, Nabisco Grahams Crackers:

Raw Oranges have 1.5 times more Copper and 24.1 times more Water than Nabisco, Nabisco Grahams Crackers.
While Nabisco, Nabisco Grahams Crackers contain 2 times more Calcium, 41.3 times more Iron, 5.9 times more Magnesium, 14.4 times more Phosphorus, more Sodium and 27.7 times more Zinc than Raw Oranges.
Both Raw Oranges and Nabisco, Nabisco Grahams Crackers have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Nabisco, Nabisco Grahams Crackers contain 9 times more Energy, 83.3 times more Fat, 104 times more Saturated Fat, 6.5 times more Carbohydrate, 2.5 times more Sugars, 1.4 times more Fiber and 7.4 times more Protein than Raw Oranges.
Both Raw Oranges as well as Nabisco, Nabisco Grahams Crackers have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

OrangesVS Valencia OrangesNabisco, Nabisco Grahams CrackersVS Valencia OrangesOrangesVS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb ToppingNabisco, Nabisco Grahams CrackersVS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

Compare Foods

Comparing Nutrients in 14 ounces OrangesVS Nabisco, Nabisco Grahams Crackers

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: