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

Macros Ratio

Protein Fat Carbs

Crackers, whole-wheat

28%

63%

Valencia Oranges

87%

1 lb ▼

Macro Nutrients

Crackers, whole-wheatvs Valencia Oranges

66.8%1937kcal

Energy

7.66%222kcal

1937 kcalvs222 kcal

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

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66%64g

Fat

1.4%1.36g

64 gvs1.36 g

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

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29.2%9.36g

Saturated Fat

0.5%0.16g

9.36 gvs0.16 g

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

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239%3.82g

Omega 3

4.54%0.073g

3.82 gvs0.073 g

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

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163%27.7g

Omega 6

1.17%0.2g

27.7 gvs0.2 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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243%315g

Carbohydrate

41.5%54g

315 gvs54 g

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

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7.45%5.4g

Sugars

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

5.4 gvsNA g

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

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0%0g

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]

0 gvsNA g

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

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%1.45g

Glucose

1.45 gvsNA g

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

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%3.9g

Sucrose

3.9 gvsNA g

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

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123%46.7g

Fiber

30%11.3g

46.7 gvs11.3 g

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

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85.7%48g

Protein

8.42%4.7g

48 gvs4.7 g

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

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Vitamins

Crackers, whole-wheatvs Valencia 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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68.8%0.83mg

Vitamin B1

33%0.39mg

Thiamine

0.83 mgvs0.39 mg

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

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7.33%0.095mg

Vitamin B2

14%0.18mg

Riboflavin

0.095 mgvs0.18 mg

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

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131%21mg

Vitamin B3

7.77%1.24mg

Niacin, nicotinic acid, niacinamide

21 mgvs1.24 mg

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

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75.5%3.77mg

Vitamin B5

22.7%1.13mg

Pantothenic acid

3.77 mgvs1.13 mg

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

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64.5%0.84mg

Vitamin B6

22%0.29mg

Pyridoxine

0.84 mgvs0.29 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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31.8%127μg

Vitamin B9

44.2%177μg

Folates and Folic Acid

127 μgvs177 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

244%220mg

Ascorbic acid

0 mgvs220 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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42.6%6.4mg

Vitamin E

Tocopherols and Tocotrienols

6.4 mgvsNA mg

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

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103%123μg

Vitamin K

Phytomenadione or phylloquinone

123 μgvsNA μg

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

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Minerals

Crackers, whole-wheatvs Valencia Oranges

16.3%163mg

Calcium

18%181mg

163 mgvs181 mg

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

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212%1.9mg

Copper

18.6%0.17mg

1.9 mgvs0.17 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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189%15mg

Iron

5.1%0.41mg

15 mgvs0.41 mg

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

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119%499mg

Magnesium

10.8%45.4mg

499 mgvs45.4 mg

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

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424%9.76mg

Manganese

4.54%0.1mg

9.76 mgvs0.1 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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214%1501mg

Phosphorus

11%77mg

1501 mgvs77 mg

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

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46%1565mg

Potassium

24%812mg

1565 mgvs812 mg

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

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83.3%46μg

Selenium

46 μgvsNA μg

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

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242%3629mg

Sodium

0%0mg

3629 mgvs0 mg

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

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108%12mg

Zinc

2.47%0.27mg

12 mgvs0.27 mg

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

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0.36%13.3g

Water

10.6%392g

13.3 gvs392 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, whole-wheat vs Valencia Oranges:

Crackers, whole-wheat have 2.1 times more Vitamin B1, 16.9 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.9 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B9 and more Vitamin C than Crackers, whole-wheat.
Both Crackers, whole-wheat as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

Crackers, whole-wheat have 11.4 times more Copper, 37.1 times more Iron, 11 times more Magnesium, 93.6 times more Manganese, 19.5 times more Phosphorus, 1.9 times more Potassium, more Sodium and 43.8 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 29.4 times more Water than Crackers, whole-wheat.
Both Crackers, whole-wheat and Raw Valencia Oranges have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

Crackers, whole-wheat have 8.7 times more Energy, 47.1 times more Fat, 58.9 times more Saturated Fat, 52.7 times more Omega 3, 138.5 times more Omega 6, 5.8 times more Carbohydrate, 4.1 times more Fiber and 10.2 times more Protein than Raw Valencia Oranges.
Both Crackers, whole-wheat as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Crackers, whole-wheatVS Cracker, mealValencia OrangesVS Cracker, mealCrackers, whole-wheatVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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