Comparing Nutrients in 300 calories Crackers, cream, La Moderna Rikis Cream CrackersVS Oranges

Weight per 300 calories

Crackers, cream, La Moderna Rikis Cream Crackers

64.7g

Oranges

638g

Crackers, cream, La Moderna Rikis Cream Crackers have 9.9 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Crackers, cream, La Moderna Rikis Cream Crackers or Oranges?

Macros Ratio

Protein Fat Carbs

Crackers, cream, La Moderna Rikis Cream Crackers

38%

56%

Oranges

91%

300 kcal ▼

Macro Nutrients

Crackers, cream, La Moderna Rikis Cream Crackersvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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13%12.6g

Fat

0.79%0.77g

12.6 gvs0.77 g

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

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5.32%1.7g

Saturated Fat

0.3%0.096g

1.7 gvs0.096 g

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

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0.81%0.013g

Omega 3

2.8%0.045g

0.013 gvs0.045 g

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

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2.33%0.4g

Omega 6

0.68%0.11g

0.4 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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32.3%42g

Carbohydrate

57.7%75g

42 gvs75 g

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

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9.3%6.73g

Sugars

82.3%59.7g

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

6.73 gvs59.7 g

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

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0.98%0.71g

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]

0.71 gvsNA g

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

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%0.61g

Glucose

0.61 gvsNA g

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

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%5.15g

Sucrose

5.15 gvsNA g

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

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4.1%1.55g

Fiber

40.3%15.3g

1.55 gvs15.3 g

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

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8.3%4.65g

Protein

10.7%6g

4.65 gvs6 g

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

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Vitamins

Crackers, cream, La Moderna Rikis Cream Crackersvs Oranges

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

NA μgvs70.2 μg

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

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Vitamin B1

46.3%0.56mg

Thiamine

NA mgvs0.56 mg

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

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Vitamin B2

19.6%0.26mg

Riboflavin

NA mgvs0.26 mg

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

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Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.8 mg

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

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Vitamin B5

32%1.6mg

Pantothenic acid

NA mgvs1.6 mg

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

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Vitamin B6

29.5%0.38mg

Pyridoxine

NA 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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Vitamin B9

48%191μg

Folates and Folic Acid

NA μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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21.6%0.52μg

Vitamin B12

0%0μg

Cobalamin

0.52 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

377%340mg

Ascorbic acid

NA mgvs340 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

7.66%1.15mg

Tocopherols and Tocotrienols

NA mgvs1.15 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, cream, La Moderna Rikis Cream Crackersvs Oranges

47.5%475mg

Calcium

25.5%255mg

475 mgvs255 mg

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

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8.1%0.073mg

Copper

32%0.29mg

0.073 mgvs0.29 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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53.7%4.3mg

Iron

7.98%0.64mg

4.3 mgvs0.64 mg

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

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4.3%18mg

Magnesium

15%64mg

18 mgvs64 mg

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

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23.8%0.55mg

Manganese

6.94%0.16mg

0.55 mgvs0.16 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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9.24%64.7mg

Phosphorus

12.8%89.4mg

64.7 mgvs89.4 mg

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

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2.22%75.6mg

Potassium

34%1155mg

75.6 mgvs1155 mg

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

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Selenium

5.8%3.2μg

NA μgvs3.2 μg

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

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32.4%486mg

Sodium

0%0mg

486 mgvs0 mg

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

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24%2.66mg

Zinc

4.06%0.45mg

2.66 mgvs0.45 mg

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

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0.078%2.9g

Water

15%554g

2.9 gvs554 g

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

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Lets compare vitamin content per 300 calories of Crackers, cream, La Moderna Rikis Cream Crackers vs Oranges:

Crackers, cream, La Moderna Rikis Cream Crackers have more Vitamin B12 than Raw Oranges.

Comparing minerals per 300 calories for Crackers, cream, La Moderna Rikis Cream Crackers vs Oranges:

Crackers, cream, La Moderna Rikis Cream Crackers have 1.9 times more Calcium, 6.7 times more Iron, 3.4 times more Manganese, more Sodium and 5.9 times more Zinc than Raw Oranges.
While Raw Oranges contain 3.9 times more Copper, 3.5 times more Magnesium, 1.4 times more Phosphorus, 15.3 times more Potassium and 191.2 times more Water than Crackers, cream, La Moderna Rikis Cream Crackers.

Comparison of macro-nutrients per 300 calories:

Crackers, cream, La Moderna Rikis Cream Crackers have 16.5 times more Fat and 17.8 times more Saturated Fat than Raw Oranges.
While Raw Oranges contain 1.8 times more Carbohydrate, 8.9 times more Sugars, 9.9 times more Fiber and 1.3 times more Protein than Crackers, cream, La Moderna Rikis Cream Crackers.
Both Crackers, cream, La Moderna Rikis Cream Crackers and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Crackers, cream, La Moderna Rikis Cream Crackers as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, cream, La Moderna Rikis Cream CrackersVS Garlic bread, frozenOrangesVS Garlic bread, frozenCrackers, cream, La Moderna Rikis Cream CrackersVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Crackers, cream, La Moderna Rikis Cream CrackersVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, cream, La Moderna Rikis Cream Crackers or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: