Comparing Nutrients in 300 calories Crackers, toast thins, low sodiumVS Oranges

Weight per 300 calories

Crackers, toast thins, low sodium

68g

Oranges

638g

Crackers, toast thins, low sodium have 9.4 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, toast thins, low sodium or Oranges?

Macros Ratio

Protein Fat Carbs

Crackers, toast thins, low sodium

33%

61%

Oranges

91%

300 kcal ▼

Macro Nutrients

Crackers, toast thins, low sodiumvs 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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11.3%11g

Fat

0.79%0.77g

11 gvs0.77 g

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

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6.84%2.2g

Saturated Fat

0.3%0.096g

2.2 gvs0.096 g

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

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41%0.66g

Omega 3

2.8%0.045g

0.66 gvs0.045 g

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

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30.5%5.2g

Omega 6

0.68%0.11g

5.2 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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35.3%46g

Carbohydrate

57.7%75g

46 gvs75 g

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

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12%8.76g

Sugars

82.3%59.7g

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

8.76 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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17.3%6.6g

Fiber

40.3%15.3g

6.6 gvs15.3 g

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

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7.8%4.38g

Protein

10.7%6g

4.38 gvs6 g

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

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Vitamins

Crackers, toast thins, low sodiumvs 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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21%0.25mg

Vitamin B1

46.3%0.56mg

Thiamine

0.25 mgvs0.56 mg

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

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6.63%0.086mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.086 mgvs0.26 mg

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

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15.8%2.53mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

2.53 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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16%0.21mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.21 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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5.6%22.4μg

Vitamin B9

48%191μg

Folates and Folic Acid

22.4 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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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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7.65%1.15mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

1.15 mgvs1.15 mg

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

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15.6%18.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

18.7 μgvs0 μg

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

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Minerals

Crackers, toast thins, low sodiumvs Oranges

0%0mg

Calcium

25.5%255mg

0 mgvs255 mg

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

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23%0.21mg

Copper

32%0.29mg

0.21 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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29.5%2.36mg

Iron

7.98%0.64mg

2.36 mgvs0.64 mg

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

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16.5%69.2mg

Magnesium

15%64mg

69.2 mgvs64 mg

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

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Manganese

6.94%0.16mg

NA 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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25.8%181mg

Phosphorus

12.8%89.4mg

181 mgvs89.4 mg

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

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6.1%208mg

Potassium

34%1155mg

208 mgvs1155 mg

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

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57%31.3μg

Selenium

5.8%3.2μg

31.3 μgvs3.2 μg

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

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8%120mg

Sodium

0%0mg

120 mgvs0 mg

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

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12%1.3mg

Zinc

4.06%0.45mg

1.3 mgvs0.45 mg

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

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0.15%5.5g

Water

15%554g

5.5 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, toast thins, low sodium vs Oranges:

Crackers, toast thins, low sodium have 1.4 times more Vitamin B3 and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.2 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B6, 8.5 times more Vitamin B9 and more Vitamin C than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium and Raw Oranges have similar amounts of Vitamin E per 300 kcal.
Both Crackers, toast thins, low sodium as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Crackers, toast thins, low sodium vs Oranges:

Crackers, toast thins, low sodium have 3.7 times more Iron, 2 times more Phosphorus, 9.8 times more Selenium, more Sodium and 2.9 times more Zinc than Raw Oranges.
While Raw Oranges contain more Calcium, 1.4 times more Copper, 5.6 times more Potassium and 100.5 times more Water than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium and Raw Oranges have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Crackers, toast thins, low sodium have 14.3 times more Fat, 22.9 times more Saturated Fat, 14.7 times more Omega 3 and 45.2 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 1.6 times more Carbohydrate, 6.8 times more Sugars, 2.3 times more Fiber and 1.4 times more Protein than Crackers, toast thins, low sodium.
Both Crackers, toast thins, low sodium and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Crackers, toast thins, low sodium as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Crackers, toast thins, low sodiumVS Crackers, whole grain, sandwich-type, with peanut butter fillingOrangesVS Crackers, whole grain, sandwich-type, with peanut butter fillingCrackers, toast thins, low sodiumVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Crackers, toast thins, low sodiumVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Crackers, toast thins, low sodium or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: