Comparing Nutrients in 1 pound Crackers, matzo, whole-wheatVS Oranges

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Oranges

91%

1 lb ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Oranges

55%1592kcal

Energy

7.35%213kcal

1592 kcalvs213 kcal

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

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7%6.8g

Fat

0.56%0.54g

6.8 gvs0.54 g

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

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3.44%1.1g

Saturated Fat

0.21%0.068g

1.1 gvs0.068 g

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

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9.36%0.15g

Omega 3

2%0.032g

0.15 gvs0.032 g

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

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16.5%2.8g

Omega 6

0.48%0.082g

2.8 gvs0.082 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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275%358g

Carbohydrate

41%53.3g

358 gvs53.3 g

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

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Sugars

58.5%42.4g

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

NA gvs42.4 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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141%53.5g

Fiber

28.6%11g

53.5 gvs11 g

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

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106%59.4g

Protein

7.6%4.26g

59.4 gvs4.26 g

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

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Vitamins

Crackers, matzo, whole-wheatvs Oranges

0%0μg

Vitamin A

5.54%50μg

RAE, retinol activity equivalents

0 μgvs50 μg

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

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138%1.66mg

Vitamin B1

33%0.39mg

Thiamine

1.66 mgvs0.39 mg

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

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95%1.23mg

Vitamin B2

14%0.18mg

Riboflavin

1.23 mgvs0.18 mg

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

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153%24.5mg

Vitamin B3

8%1.28mg

Niacin, nicotinic acid, niacinamide

24.5 mgvs1.28 mg

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

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112%5.62mg

Vitamin B5

22.7%1.13mg

Pantothenic acid

5.62 mgvs1.13 mg

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

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55.5%0.72mg

Vitamin B6

21%0.27mg

Pyridoxine

0.72 mgvs0.27 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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39.7%159μg

Vitamin B9

34%136μg

Folates and Folic Acid

159 μgvs136 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

268%241mg

Ascorbic acid

0 mgvs241 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

5.44%0.82mg

Tocopherols and Tocotrienols

NA mgvs0.82 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Crackers, matzo, whole-wheatvs Oranges

10.4%104mg

Calcium

18%181mg

104 mgvs181 mg

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

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176%1.6mg

Copper

22.7%0.2mg

1.6 mgvs0.2 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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264%21mg

Iron

5.67%0.45mg

21 mgvs0.45 mg

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

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145%608mg

Magnesium

10.8%45.4mg

608 mgvs45.4 mg

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

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690%16mg

Manganese

4.93%0.11mg

16 mgvs0.11 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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198%1383mg

Phosphorus

9.07%63.5mg

1383 mgvs63.5 mg

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

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42%1433mg

Potassium

24%821mg

1433 mgvs821 mg

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

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619%341μg

Selenium

4.12%2.27μg

341 μgvs2.27 μg

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

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0.6%9.07mg

Sodium

0%0mg

9.07 mgvs0 mg

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

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108%12mg

Zinc

2.9%0.32mg

12 mgvs0.32 mg

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

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0.59%21.8g

Water

10.6%393g

21.8 gvs393 g

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

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

Crackers, matzo, whole-wheat have 4.2 times more Vitamin B1, 6.8 times more Vitamin B2, 19.2 times more Vitamin B3, 5 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Oranges.
While Raw Oranges contain more Vitamin A and more Vitamin C than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Raw Oranges have similar amounts of Vitamin B9 per 1 lb.
Both Crackers, matzo, whole-wheat as well as Raw Oranges have insufficient amounts of Vitamin B12 in 1 lb.

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

Crackers, matzo, whole-wheat have 7.8 times more Copper, 46.5 times more Iron, 13.4 times more Magnesium, 140 times more Manganese, 21.8 times more Phosphorus, 1.7 times more Potassium, 150.2 times more Selenium and 37.3 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.7 times more Calcium and 18.1 times more Water than Crackers, matzo, whole-wheat.

Comparison of macro-nutrients per 1 pound:

Crackers, matzo, whole-wheat have 7.5 times more Energy, 12.5 times more Fat, 4.7 times more Omega 3, 34.3 times more Omega 6, 6.7 times more Carbohydrate, 4.9 times more Fiber and 13.9 times more Protein than Raw Oranges.
Both Crackers, matzo, whole-wheat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainOrangesVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 1 pound Crackers, matzo, whole-wheatVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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