Comparing Nutrients in 1 kilogram OrangesVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

Protein Fat Carbs

Oranges

91%

Crackers, saltines, unsalted tops (includes oyster, soda, soup)

25%

66%

1 kg ▼

Macro Nutrients

Orangesvs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

16.2%470kcal

Energy

150%4340kcal

470 kcalvs4340 kcal

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

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1.24%1.2g

Fat

122%118g

1.2 gvs118 g

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

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0.47%0.15g

Saturated Fat

92%29.3g

0.15 gvs29.3 g

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

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4.38%0.07g

Omega 3

53.8%0.86g

0.07 gvs0.86 g

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

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1.06%0.18g

Omega 6

94%16g

0.18 gvs16 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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90%118g

Carbohydrate

550%715g

118 gvs715 g

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

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129%94g

Sugars

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

94 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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63%24g

Fiber

79%30g

24 gvs30 g

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

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16.8%9.4g

Protein

164%92g

9.4 gvs92 g

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

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Vitamins

Orangesvs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

12.2%110μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

110 μgvs0 μg

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

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72.5%0.87mg

Vitamin B1

471%5.65mg

Thiamine

0.87 mgvs5.65 mg

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

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30.8%0.4mg

Vitamin B2

355%4.62mg

Riboflavin

0.4 mgvs4.62 mg

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

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17.6%2.82mg

Vitamin B3

328%52.5mg

Niacin, nicotinic acid, niacinamide

2.82 mgvs52.5 mg

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

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50%2.5mg

Vitamin B5

91%4.56mg

Pantothenic acid

2.5 mgvs4.56 mg

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

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46%0.6mg

Vitamin B6

29.2%0.38mg

Pyridoxine

0.6 mgvs0.38 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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75%300μg

Vitamin B9

310%1240μg

Folates and Folic Acid

300 μgvs1240 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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591%532mg

Vitamin C

0%0mg

Ascorbic acid

532 mgvs0 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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12%1.8mg

Vitamin E

Tocopherols and Tocotrienols

1.8 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Orangesvs Crackers, saltines, unsalted tops (includes oyster, soda, soup)

40%400mg

Calcium

119%1190mg

400 mgvs1190 mg

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

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50%0.45mg

Copper

221%2mg

0.45 mgvs2 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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12.5%1mg

Iron

675%54mg

1 mgvs54 mg

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

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24%100mg

Magnesium

64.3%270mg

100 mgvs270 mg

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

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11%0.25mg

Manganese

302%6.95mg

0.25 mgvs6.95 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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20%140mg

Phosphorus

150%1050mg

140 mgvs1050 mg

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

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53.2%1810mg

Potassium

37.6%1280mg

1810 mgvs1280 mg

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

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9.1%5μg

Selenium

5 μgvsNA μg

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

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0%0mg

Sodium

511%7660mg

0 mgvs7660 mg

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

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6.36%0.7mg

Zinc

70%7.7mg

0.7 mgvs7.7 mg

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

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23.4%868g

Water

1.1%41g

868 gvs41 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 Oranges vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

Raw Oranges have more Vitamin A, 1.6 times more Vitamin B6 and more Vitamin C than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 6.5 times more Vitamin B1, 11.6 times more Vitamin B2, 18.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.1 times more Vitamin B9 than Raw Oranges.
Both Raw Oranges as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Crackers, saltines, unsalted tops (includes oyster, soda, soup):

Raw Oranges have 1.4 times more Potassium and 21.2 times more Water than Crackers, saltines, unsalted tops (includes oyster, soda, soup).
While Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 3 times more Calcium, 4.4 times more Copper, 54 times more Iron, 2.7 times more Magnesium, 27.8 times more Manganese, 7.5 times more Phosphorus, more Sodium and 11 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

Crackers, saltines, unsalted tops (includes oyster, soda, soup) contain 9.2 times more Energy, 98.3 times more Fat, 195.5 times more Saturated Fat, 12.3 times more Omega 3, 88.5 times more Omega 6, 6.1 times more Carbohydrate, 1.3 times more Fiber and 9.8 times more Protein than Raw Oranges.
Both Raw Oranges as well as Crackers, saltines, unsalted tops (includes oyster, soda, soup) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

OrangesVS Valencia OrangesCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Valencia OrangesOrangesVS Crackers, standard snack-type, regular, low saltCrackers, saltines, unsalted tops (includes oyster, soda, soup)VS Crackers, standard snack-type, regular, low salt

Compare Foods

Comparing Nutrients in 1 kilogram OrangesVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: