Comparing Nutrients in 300 calories Crackers, matzo, whole-wheatVS Oranges

Weight per 300 calories

Crackers, matzo, whole-wheat

85.5g

Oranges

638g

Crackers, matzo, whole-wheat have 7.5 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Crackers, matzo, whole-wheat or Oranges?

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Oranges

91%

300 kcal ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs 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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1.32%1.3g

Fat

0.79%0.77g

1.3 gvs0.77 g

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

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0.65%0.21g

Saturated Fat

0.3%0.096g

0.21 gvs0.096 g

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

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1.76%0.028g

Omega 3

2.8%0.045g

0.028 gvs0.045 g

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

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3.1%0.53g

Omega 6

0.68%0.11g

0.53 gvs0.11 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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52%67.4g

Carbohydrate

57.7%75g

67.4 gvs75 g

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

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Sugars

82.3%59.7g

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

NA gvs59.7 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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26.5%10g

Fiber

40.3%15.3g

10 gvs15.3 g

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

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20%11g

Protein

10.7%6g

11 gvs6 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

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

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

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26%0.31mg

Vitamin B1

46.3%0.56mg

Thiamine

0.31 mgvs0.56 mg

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

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18%0.23mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.23 mgvs0.26 mg

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

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29%4.62mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

4.62 mgvs1.8 mg

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

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21%1.06mg

Vitamin B5

32%1.6mg

Pantothenic acid

1.06 mgvs1.6 mg

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

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10.5%0.14mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.14 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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7.48%30μg

Vitamin B9

48%191μg

Folates and Folic Acid

30 μgvs191 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

377%340mg

Ascorbic acid

0 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, matzo, whole-wheatvs Oranges

1.97%19.7mg

Calcium

25.5%255mg

19.7 mgvs255 mg

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

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33.2%0.3mg

Copper

32%0.29mg

0.3 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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49.7%3.97mg

Iron

7.98%0.64mg

3.97 mgvs0.64 mg

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

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27.3%115mg

Magnesium

15%64mg

115 mgvs64 mg

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

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130%3mg

Manganese

6.94%0.16mg

3 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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37.2%261mg

Phosphorus

12.8%89.4mg

261 mgvs89.4 mg

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

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7.94%270mg

Potassium

34%1155mg

270 mgvs1155 mg

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

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117%64μg

Selenium

5.8%3.2μg

64 μgvs3.2 μg

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

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0.11%1.7mg

Sodium

0%0mg

1.7 mgvs0 mg

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

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20.3%2.23mg

Zinc

4.06%0.45mg

2.23 mgvs0.45 mg

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

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0.11%4.1g

Water

15%554g

4.1 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, matzo, whole-wheat vs Oranges:

Crackers, matzo, whole-wheat have 2.6 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6, 6.4 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Raw Oranges have similar amounts of Vitamin B2 per 300 kcal.
Both Crackers, matzo, whole-wheat as well as Raw Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Crackers, matzo, whole-wheat vs Oranges:

Crackers, matzo, whole-wheat have 6.2 times more Iron, 1.8 times more Magnesium, 18.7 times more Manganese, 2.9 times more Phosphorus, 20.1 times more Selenium and 5 times more Zinc than Raw Oranges.
While Raw Oranges contain 13 times more Calcium, 4.3 times more Potassium and 135 times more Water than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Raw Oranges have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, matzo, whole-wheat have 4.6 times more Omega 6 and 1.9 times more Protein than Raw Oranges.
While Raw Oranges contain 1.5 times more Fiber than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Crackers, matzo, whole-wheat as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Crackers, matzo, whole-wheatVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, matzo, whole-wheat or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: