Comparing Nutrients in 14 ounces Valencia OrangesVS Crackers, standard snack-type, regular

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Crackers, standard snack-type, regular

47%

48%

14 oz ▼

Macro Nutrients

Valencia Orangesvs Crackers, standard snack-type, regular

6.7%194kcal

Energy

69.8%2024kcal

194 kcalvs2024 kcal

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

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1.23%1.2g

Fat

108%105g

1.2 gvs105 g

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

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0.43%0.14g

Saturated Fat

69%22g

0.14 gvs22 g

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

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3.97%0.064g

Omega 3

383%6.14g

0.064 gvs6.14 g

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

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1.03%0.17g

Omega 6

270%46g

0.17 gvs46 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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36.3%47g

Carbohydrate

187%243g

47 gvs243 g

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

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Sugars

44.8%32.5g

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

NA gvs32.5 g

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

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Fructose

1.6%1.15g

≤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 gvs1.15 g

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

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Glucose

%1.87g

NA gvs1.87 g

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

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Sucrose

%27.6g

NA gvs27.6 g

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

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26%9.92g

Fiber

24%9.13g

9.92 gvs9.13 g

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

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7.37%4.13g

Protein

47%26.4g

4.13 gvs26.4 g

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

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Vitamins

Valencia Orangesvs Crackers, standard snack-type, regular

5.3%47.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

47.6 μgvs0 μg

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

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28.8%0.35mg

Vitamin B1

138%1.65mg

Thiamine

0.35 mgvs1.65 mg

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

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12.2%0.16mg

Vitamin B2

139%1.8mg

Riboflavin

0.16 mgvs1.8 mg

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

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6.8%1.1mg

Vitamin B3

108%17.3mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs17.3 mg

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

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20%0.99mg

Vitamin B5

33%1.66mg

Pantothenic acid

0.99 mgvs1.66 mg

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

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19.2%0.25mg

Vitamin B6

19.2%0.25mg

Pyridoxine

0.25 mgvs0.25 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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38.7%155μg

Vitamin B9

91%365μg

Folates and Folic Acid

155 μgvs365 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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214%192mg

Vitamin C

0%0mg

Ascorbic acid

192 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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Vitamin E

80%12mg

Tocopherols and Tocotrienols

NA mgvs12 mg

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

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Vitamin K

229%275μg

Phytomenadione or phylloquinone

NA μgvs275 μg

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

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Minerals

Valencia Orangesvs Crackers, standard snack-type, regular

16%159mg

Calcium

47.6%476mg

159 mgvs476 mg

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

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16.3%0.15mg

Copper

46%0.41mg

0.15 mgvs0.41 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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4.47%0.36mg

Iron

200%16mg

0.36 mgvs16 mg

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

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9.45%39.7mg

Magnesium

17%71.4mg

39.7 mgvs71.4 mg

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

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3.97%0.091mg

Manganese

84.7%1.95mg

0.091 mgvs1.95 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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9.64%67.5mg

Phosphorus

141%984mg

67.5 mgvs984 mg

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

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21%710mg

Potassium

13.8%468mg

710 mgvs468 mg

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

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Selenium

48.3%26.6μg

NA μgvs26.6 μg

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

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0%0mg

Sodium

192%2881mg

0 mgvs2881 mg

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

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2.16%0.24mg

Zinc

17.7%1.94mg

0.24 mgvs1.94 mg

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

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9.26%343g

Water

0.34%12.5g

343 gvs12.5 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 Valencia Oranges vs Crackers, standard snack-type, regular:

Raw Valencia Oranges have more Vitamin A and more Vitamin C than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 4.8 times more Vitamin B1, 11.4 times more Vitamin B2, 15.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin B9 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Crackers, standard snack-type, regular have similar amounts of Vitamin B6 per 14 oz.
Both Raw Valencia Oranges as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Crackers, standard snack-type, regular:

Raw Valencia Oranges have 1.5 times more Potassium and 27.5 times more Water than Crackers, standard snack-type, regular.
While Crackers, standard snack-type, regular contain 3 times more Calcium, 2.8 times more Copper, 44.8 times more Iron, 1.8 times more Magnesium, 21.3 times more Manganese, 14.6 times more Phosphorus, more Sodium and 8.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

Crackers, standard snack-type, regular contain 10.4 times more Energy, 88.1 times more Fat, 158.9 times more Saturated Fat, 96.6 times more Omega 3, 263 times more Omega 6, 5.2 times more Carbohydrate and 6.4 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Crackers, standard snack-type, regular have similar amounts of Fiber per 14 oz.
Both Raw Valencia Oranges as well as Crackers, standard snack-type, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Valencia OrangesVS Navel OrangesCrackers, standard snack-type, regularVS Navel OrangesValencia OrangesVS Crackers, standard snack-type, sandwich, with peanut butter fillingCrackers, standard snack-type, regularVS Crackers, standard snack-type, sandwich, with peanut butter filling

Compare Foods

Comparing Nutrients in 14 ounces Valencia OrangesVS Crackers, standard snack-type, regular

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: