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

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Navel Oranges

91%

1 lb ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Navel Oranges

55%1592kcal

Energy

7.66%222kcal

1592 kcalvs222 kcal

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

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7%6.8g

Fat

0.7%0.68g

6.8 gvs0.68 g

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

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3.44%1.1g

Saturated Fat

0.24%0.077g

1.1 gvs0.077 g

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

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9.36%0.15g

Omega 3

2.55%0.041g

0.15 gvs0.041 g

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

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16.5%2.8g

Omega 6

0.61%0.1g

2.8 gvs0.1 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

43.8%57g

358 gvs57 g

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

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Sugars

53%38.6g

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

NA gvs38.6 g

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

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Fructose

14%10.2g

≤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 gvs10.2 g

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

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Glucose

%8.94g

NA gvs8.94 g

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

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Sucrose

%19.4g

NA gvs19.4 g

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

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141%53.5g

Fiber

26.3%9.98g

53.5 gvs9.98 g

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

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106%59.4g

Protein

7.37%4.13g

59.4 gvs4.13 g

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

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Vitamins

Crackers, matzo, whole-wheatvs Navel Oranges

0%0μg

Vitamin A

6.05%54.4μg

RAE, retinol activity equivalents

0 μgvs54.4 μg

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

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138%1.66mg

Vitamin B1

25.7%0.31mg

Thiamine

1.66 mgvs0.31 mg

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

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95%1.23mg

Vitamin B2

17.8%0.23mg

Riboflavin

1.23 mgvs0.23 mg

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

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153%24.5mg

Vitamin B3

12%1.93mg

Niacin, nicotinic acid, niacinamide

24.5 mgvs1.93 mg

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

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112%5.62mg

Vitamin B5

23.7%1.2mg

Pantothenic acid

5.62 mgvs1.2 mg

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

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55.5%0.72mg

Vitamin B6

27.6%0.36mg

Pyridoxine

0.72 mgvs0.36 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

38.6%154μg

Folates and Folic Acid

159 μgvs154 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

298%268mg

Ascorbic acid

0 mgvs268 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

4.54%0.68mg

Tocopherols and Tocotrienols

NA mgvs0.68 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 Navel Oranges

10.4%104mg

Calcium

19.5%195mg

104 mgvs195 mg

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

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176%1.6mg

Copper

19.7%0.18mg

1.6 mgvs0.18 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

7.37%0.59mg

21 mgvs0.59 mg

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

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145%608mg

Magnesium

12%50mg

608 mgvs50 mg

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

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690%16mg

Manganese

5.7%0.13mg

16 mgvs0.13 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

15%104mg

1383 mgvs104 mg

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

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42%1433mg

Potassium

22%753mg

1433 mgvs753 mg

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

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619%341μg

Selenium

0%0μg

341 μgvs0 μg

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

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0.6%9.07mg

Sodium

0.3%4.54mg

9.07 mgvs4.54 mg

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

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108%12mg

Zinc

3.3%0.36mg

12 mgvs0.36 mg

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

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0.59%21.8g

Water

10.5%390g

21.8 gvs390 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 Navel Oranges:

Crackers, matzo, whole-wheat have 5.4 times more Vitamin B1, 5.3 times more Vitamin B2, 12.7 times more Vitamin B3, 4.8 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A and more Vitamin C than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Raw Navel Oranges have similar amounts of Vitamin B9 per 1 lb.
Both Crackers, matzo, whole-wheat as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 1 lb.

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

Crackers, matzo, whole-wheat have 9 times more Copper, 35.8 times more Iron, 12.2 times more Magnesium, 120.7 times more Manganese, 13.3 times more Phosphorus, 1.9 times more Potassium, more Selenium and 32.6 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 1.9 times more Calcium and 17.9 times more Water than Crackers, matzo, whole-wheat.

Comparison of macro-nutrients per 1 pound:

Crackers, matzo, whole-wheat have 7.2 times more Energy, 10 times more Fat, 3.7 times more Omega 3, 26.9 times more Omega 6, 6.3 times more Carbohydrate, 5.4 times more Fiber and 14.4 times more Protein than Raw Navel Oranges.
Both Crackers, matzo, whole-wheat as well as Raw Navel 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, plainNavel OrangesVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: