Comparing Nutrients in 300 calories Crackers, melba toast, wheatVS Navel Oranges

Weight per 300 calories

Crackers, melba toast, wheat

80.2g

Navel Oranges

612g

Crackers, melba toast, wheat have 7.6 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 300 calories - Crackers, melba toast, wheat or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Crackers, melba toast, wheat

14%

81%

Navel Oranges

91%

300 kcal ▼

Macro Nutrients

Crackers, melba toast, wheatvs Navel 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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1.9%1.84g

Fat

0.95%0.92g

1.84 gvs0.92 g

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

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0.84%0.27g

Saturated Fat

0.33%0.1g

0.27 gvs0.1 g

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

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2.5%0.04g

Omega 3

3.44%0.055g

0.04 gvs0.055 g

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

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4.05%0.69g

Omega 6

0.83%0.14g

0.69 gvs0.14 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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47%61.3g

Carbohydrate

59%76.8g

61.3 gvs76.8 g

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

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Sugars

71.8%52g

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

NA gvs52 g

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

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Fructose

19%13.8g

≤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 gvs13.8 g

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

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Glucose

%12g

NA gvs12 g

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

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Sucrose

%26.2g

NA gvs26.2 g

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

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15.6%5.94g

Fiber

35.4%13.5g

5.94 gvs13.5 g

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

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18.5%10.3g

Protein

9.95%5.57g

10.3 gvs5.57 g

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

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Vitamins

Crackers, melba toast, wheatvs Navel Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 μg

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

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28.2%0.34mg

Vitamin B1

34.7%0.42mg

Thiamine

0.34 mgvs0.42 mg

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

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18.4%0.24mg

Vitamin B2

24%0.31mg

Riboflavin

0.24 mgvs0.31 mg

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

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25.5%4.08mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

4.08 mgvs2.6 mg

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

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8.3%0.41mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.41 mgvs1.6 mg

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

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6.36%0.083mg

Vitamin B6

37.2%0.48mg

Pyridoxine

0.083 mgvs0.48 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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26.5%106μg

Vitamin B9

52%208μg

Folates and Folic Acid

106 μgvs208 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

402%362mg

Ascorbic acid

0 mgvs362 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

6.12%0.92mg

Tocopherols and Tocotrienols

NA mgvs0.92 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, melba toast, wheatvs Navel Oranges

3.45%34.5mg

Calcium

26.3%263mg

34.5 mgvs263 mg

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

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23.6%0.21mg

Copper

26.5%0.24mg

0.21 mgvs0.24 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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45%3.6mg

Iron

9.95%0.8mg

3.6 mgvs0.8 mg

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

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10.7%45mg

Magnesium

16%67.3mg

45 mgvs67.3 mg

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

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37%0.85mg

Manganese

7.7%0.18mg

0.85 mgvs0.18 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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19%132mg

Phosphorus

20%141mg

132 mgvs141 mg

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

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3.5%119mg

Potassium

30%1016mg

119 mgvs1016 mg

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

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80.2%44μg

Selenium

0%0μg

44 μgvs0 μg

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

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44.8%671mg

Sodium

0.41%6.12mg

671 mgvs6.12 mg

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

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11%1.2mg

Zinc

4.45%0.49mg

1.2 mgvs0.49 mg

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

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0.12%4.4g

Water

14.2%526g

4.4 gvs526 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, melba toast, wheat vs Navel Oranges:

Crackers, melba toast, wheat have 1.6 times more Vitamin B3 than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 1.3 times more Vitamin B2, 3.9 times more Vitamin B5, 5.9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Crackers, melba toast, wheat.
Both Crackers, melba toast, wheat and Raw Navel Oranges have similar amounts of Vitamin B1 per 300 kcal.
Both Crackers, melba toast, wheat as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Crackers, melba toast, wheat vs Navel Oranges:

Crackers, melba toast, wheat have 4.5 times more Iron, 4.8 times more Manganese, more Selenium, 109.7 times more Sodium and 2.5 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 7.6 times more Calcium, 1.5 times more Magnesium, 8.6 times more Potassium and 119.3 times more Water than Crackers, melba toast, wheat.
Both Crackers, melba toast, wheat and Raw Navel Oranges have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, melba toast, wheat have 4.9 times more Omega 6 and 1.9 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Omega 3, 1.3 times more Carbohydrate and 2.3 times more Fiber than Crackers, melba toast, wheat.
Both Crackers, melba toast, wheat and Raw Navel Oranges have similar amounts of Energy per 300 kcal.
Both Crackers, melba toast, wheat as well as Raw Navel Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, melba toast, wheatVS Crackers, rye, wafers, plainNavel OrangesVS Crackers, rye, wafers, plainCrackers, melba toast, wheatVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 300 calories Crackers, melba toast, wheatVS Navel Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, melba toast, wheat or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: