Comparing Nutrients in 300 calories Crackers, saltines, low salt (includes oyster, soda, soup)VS Valencia Oranges

Weight per 300 calories

Crackers, saltines, low salt (includes oyster, soda, soup)

71.3g

Valencia Oranges

612g

Crackers, saltines, low salt (includes oyster, soda, soup) have 8.6 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Crackers, saltines, low salt (includes oyster, soda, soup) or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Crackers, saltines, low salt (includes oyster, soda, soup)

19%

72%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Crackers, saltines, low salt (includes oyster, soda, soup)vs Valencia Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Baked Products rich in Energy

6.5%6.3g

Fat

1.9%1.84g

6.3 gvs1.84 g

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

Find Baked Products rich in Fat

4.46%1.43g

Saturated Fat

0.67%0.21g

1.43 gvs0.21 g

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

Find Baked Products rich in Saturated Fat

19.5%0.31g

Omega 3

6.12%0.098g

0.31 gvs0.098 g

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

Find Baked Products rich in Omega 3

15%2.6g

Omega 6

1.6%0.27g

2.6 gvs0.27 g

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

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Baked Products rich in Cholesterol

40.7%53g

Carbohydrate

56%72.8g

53 gvs72.8 g

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

Find Baked Products rich in Carbohydrate

2.2%1.6g

Sugars

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

1.6 gvsNA g

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

Find Baked Products rich in Sugars

0.23%0.16g

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]

0.16 gvsNA g

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

Find Baked Products rich in Fructose

%0.16g

Glucose

0.16 gvsNA g

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

Find Baked Products rich in Glucose

%0g

Sucrose

0 gvsNA g

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

Find Baked Products rich in Sucrose

5.44%2.07g

Fiber

40.3%15.3g

2.07 gvs15.3 g

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

Find Baked Products rich in Fiber

12%6.77g

Protein

11.4%6.37g

6.77 gvs6.37 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Crackers, saltines, low salt (includes oyster, soda, soup)vs Valencia 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 .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

36.3%0.44mg

Vitamin B1

44.4%0.53mg

Thiamine

0.44 mgvs0.53 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

18%0.24mg

Vitamin B2

19%0.24mg

Riboflavin

0.24 mgvs0.24 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

23.3%3.73mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

3.73 mgvs1.68 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

6.77%0.34mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.34 mgvs1.53 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

3.3%0.043mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.043 mgvs0.39 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

25%100μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

100 μgvs239 μg

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

Find Baked Products rich in Vitamin B9

2.67%0.064μg

Vitamin B12

0%0μg

Cobalamin

0.064 μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

330%297mg

Ascorbic acid

0 mgvs297 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

5.32%0.8mg

Vitamin E

Tocopherols and Tocotrienols

0.8 mgvsNA mg

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

Find Baked Products rich in Vitamin E

9.14%11μg

Vitamin K

Phytomenadione or phylloquinone

11 μgvsNA μg

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

Find Baked Products rich in Vitamin K

Minerals

Crackers, saltines, low salt (includes oyster, soda, soup)vs Valencia Oranges

8.48%84.8mg

Calcium

24.5%245mg

84.8 mgvs245 mg

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

Find Baked Products rich in Calcium

12.4%0.11mg

Copper

25%0.23mg

0.11 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

45.7%3.66mg

Iron

6.9%0.55mg

3.66 mgvs0.55 mg

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

Find Baked Products rich in Iron

4.24%18mg

Magnesium

14.6%61.2mg

18 mgvs61.2 mg

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

Find Baked Products rich in Magnesium

26%0.6mg

Manganese

6.12%0.14mg

0.6 mgvs0.14 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

11.3%79mg

Phosphorus

15%104mg

79 mgvs104 mg

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

Find Baked Products rich in Phosphorus

15%516mg

Potassium

32.2%1096mg

516 mgvs1096 mg

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

Find Baked Products rich in Potassium

8.3%4.56μg

Selenium

4.56 μgvsNA μg

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

Find Baked Products rich in Selenium

9.4%141mg

Sodium

0%0mg

141 mgvs0 mg

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

Find Baked Products rich in Sodium

5.3%0.58mg

Zinc

3.34%0.37mg

0.58 mgvs0.37 mg

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

Find Baked Products rich in Zinc

0.078%2.87g

Water

14.3%529g

2.87 gvs529 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 300 calories of Crackers, saltines, low salt (includes oyster, soda, soup) vs Valencia Oranges:

Crackers, saltines, low salt (includes oyster, soda, soup) have 2.2 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 4.5 times more Vitamin B5, 9 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, saltines, low salt (includes oyster, soda, soup) vs Valencia Oranges:

Crackers, saltines, low salt (includes oyster, soda, soup) have 6.6 times more Iron, 4.2 times more Manganese, more Sodium and 1.6 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.9 times more Calcium, 2 times more Copper, 3.4 times more Magnesium, 1.3 times more Phosphorus, 2.1 times more Potassium and 184.1 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).

Comparison of macro-nutrients per 300 calories:

Crackers, saltines, low salt (includes oyster, soda, soup) have 3.4 times more Fat, 6.7 times more Saturated Fat, 3.2 times more Omega 3 and 9.6 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Carbohydrate and 7.4 times more Fiber than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) and Raw Valencia Oranges have similar amounts of Energy and Protein per 300 kcal.
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, saltines, low salt (includes oyster, soda, soup)VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Valencia OrangesVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Crackers, saltines, low salt (includes oyster, soda, soup)VS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Crackers, saltines, low salt (includes oyster, soda, soup)VS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, saltines, low salt (includes oyster, soda, soup) or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: