Comparing Nutrients in 1 kilogram Crackers, matzo, whole-wheatVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Valencia Oranges

87%

1 kg ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Valencia Oranges

121%3510kcal

Energy

17%490kcal

3510 kcalvs490 kcal

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

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15.5%15g

Fat

3.1%3g

15 gvs3 g

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

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7.6%2.43g

Saturated Fat

1.1%0.35g

2.43 gvs0.35 g

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

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20.6%0.33g

Omega 3

10%0.16g

0.33 gvs0.16 g

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

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36.4%6.18g

Omega 6

2.6%0.44g

6.18 gvs0.44 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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607%789g

Carbohydrate

91%119g

789 gvs119 g

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

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Sugars

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

NA gvsNA 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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311%118g

Fiber

65.8%25g

118 gvs25 g

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

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234%131g

Protein

18.6%10.4g

131 gvs10.4 g

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

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Vitamins

Crackers, matzo, whole-wheatvs Valencia Oranges

0%0μg

Vitamin A

13.3%120μg

RAE, retinol activity equivalents

0 μgvs120 μg

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

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304%3.65mg

Vitamin B1

72.5%0.87mg

Thiamine

3.65 mgvs0.87 mg

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

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208%2.7mg

Vitamin B2

30.8%0.4mg

Riboflavin

2.7 mgvs0.4 mg

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

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338%54mg

Vitamin B3

17%2.74mg

Niacin, nicotinic acid, niacinamide

54 mgvs2.74 mg

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

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248%12.4mg

Vitamin B5

50%2.5mg

Pantothenic acid

12.4 mgvs2.5 mg

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

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122%1.6mg

Vitamin B6

48.5%0.63mg

Pyridoxine

1.6 mgvs0.63 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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87.5%350μg

Vitamin B9

98%390μg

Folates and Folic Acid

350 μgvs390 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

539%485mg

Ascorbic acid

0 mgvs485 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Crackers, matzo, whole-wheatvs Valencia Oranges

23%230mg

Calcium

40%400mg

230 mgvs400 mg

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

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389%3.5mg

Copper

41%0.37mg

3.5 mgvs0.37 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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581%46.5mg

Iron

11.3%0.9mg

46.5 mgvs0.9 mg

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

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319%1340mg

Magnesium

24%100mg

1340 mgvs100 mg

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

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1522%35mg

Manganese

10%0.23mg

35 mgvs0.23 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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436%3050mg

Phosphorus

24.3%170mg

3050 mgvs170 mg

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

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93%3160mg

Potassium

52.6%1790mg

3160 mgvs1790 mg

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

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1365%751μg

Selenium

751 μgvsNA μg

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

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1.33%20mg

Sodium

0%0mg

20 mgvs0 mg

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

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237%26mg

Zinc

5.45%0.6mg

26 mgvs0.6 mg

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

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1.3%48g

Water

23.3%863g

48 gvs863 g

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

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Lets compare vitamin content per 1 kilogram of Crackers, matzo, whole-wheat vs Valencia Oranges:

Crackers, matzo, whole-wheat have 4.2 times more Vitamin B1, 6.8 times more Vitamin B2, 19.7 times more Vitamin B3, 5 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Raw Valencia Oranges have similar amounts of Vitamin B9 per 1 kg.
Both Crackers, matzo, whole-wheat as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Crackers, matzo, whole-wheat vs Valencia Oranges:

Crackers, matzo, whole-wheat have 9.5 times more Copper, 51.7 times more Iron, 13.4 times more Magnesium, 152.2 times more Manganese, 17.9 times more Phosphorus, 1.8 times more Potassium and 43.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.7 times more Calcium and 18 times more Water than Crackers, matzo, whole-wheat.

Comparison of macro-nutrients per 1 kilogram:

Crackers, matzo, whole-wheat have 7.2 times more Energy, 5 times more Fat, 2.1 times more Omega 3, 14 times more Omega 6, 6.6 times more Carbohydrate, 4.7 times more Fiber and 12.6 times more Protein than Raw Valencia Oranges.
Both Crackers, matzo, whole-wheat as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainValencia OrangesVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 1 kilogram Crackers, matzo, whole-wheatVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: