Comparing Nutrients in 300 calories OrangesVS Crackers, rye, wafers, plain

Weight per 300 calories

Oranges

638g

Crackers, rye, wafers, plain

89.8g

Crackers, rye, wafers, plain have 7.1 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 300 calories - Oranges or Crackers, rye, wafers, plain?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Crackers, rye, wafers, plain

10%

88%

300 kcal ▼

Macro Nutrients

Orangesvs Crackers, rye, wafers, plain

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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0.79%0.77g

Fat

0.83%0.81g

0.77 gvs0.81 g

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

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0.3%0.096g

Saturated Fat

0.3%0.097g

0.096 gvs0.097 g

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

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2.8%0.045g

Omega 3

2.7%0.043g

0.045 gvs0.043 g

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

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0.68%0.11g

Omega 6

1.84%0.31g

0.11 gvs0.31 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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57.7%75g

Carbohydrate

55.6%72.2g

75 gvs72.2 g

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

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82.3%59.7g

Sugars

1.25%0.91g

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

59.7 gvs0.91 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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40.3%15.3g

Fiber

54%20.6g

15.3 gvs20.6 g

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

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10.7%6g

Protein

15.4%8.62g

6 gvs8.62 g

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

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Vitamins

Orangesvs Crackers, rye, wafers, plain

7.8%70.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

70.2 μgvs0 μg

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

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46.3%0.56mg

Vitamin B1

32%0.38mg

Thiamine

0.56 mgvs0.38 mg

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

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19.6%0.26mg

Vitamin B2

20%0.26mg

Riboflavin

0.26 mgvs0.26 mg

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

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11.3%1.8mg

Vitamin B3

8.88%1.42mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.42 mg

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

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32%1.6mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

1.6 mgvs0.51 mg

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

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29.5%0.38mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.38 mgvs0.24 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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48%191μg

Vitamin B9

10%40.4μg

Folates and Folic Acid

191 μgvs40.4 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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377%340mg

Vitamin C

0.1%0.09mg

Ascorbic acid

340 mgvs0.09 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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7.66%1.15mg

Vitamin E

4.8%0.72mg

Tocopherols and Tocotrienols

1.15 mgvs0.72 mg

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

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0%0μg

Vitamin K

4.27%5.1μg

Phytomenadione or phylloquinone

0 μgvs5.1 μg

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

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Minerals

Orangesvs Crackers, rye, wafers, plain

25.5%255mg

Calcium

3.6%36mg

255 mgvs36 mg

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

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32%0.29mg

Copper

46%0.41mg

0.29 mgvs0.41 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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7.98%0.64mg

Iron

66.7%5.34mg

0.64 mgvs5.34 mg

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

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15%64mg

Magnesium

26%109mg

64 mgvs109 mg

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

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6.94%0.16mg

Manganese

210%4.8mg

0.16 mgvs4.8 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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12.8%89.4mg

Phosphorus

43%300mg

89.4 mgvs300 mg

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

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34%1155mg

Potassium

13%445mg

1155 mgvs445 mg

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

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5.8%3.2μg

Selenium

39%21.4μg

3.2 μgvs21.4 μg

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

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0%0mg

Sodium

33.4%500mg

0 mgvs500 mg

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

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4.06%0.45mg

Zinc

23%2.5mg

0.45 mgvs2.5 mg

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

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15%554g

Water

0.12%4.5g

554 gvs4.5 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 Oranges vs Crackers, rye, wafers, plain:

Raw Oranges have more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 1.6 times more Vitamin B6, 4.7 times more Vitamin B9, 3780.6 times more Vitamin C and 1.6 times more Vitamin E than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain more Vitamin K than Raw Oranges.
Both Raw Oranges and Crackers, rye, wafers, plain have similar amounts of Vitamin B2 per 300 kcal.
Both Raw Oranges as well as Crackers, rye, wafers, plain have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Crackers, rye, wafers, plain:

Raw Oranges have 7.1 times more Calcium, 2.6 times more Potassium and 123.3 times more Water than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 1.4 times more Copper, 8.4 times more Iron, 1.7 times more Magnesium, 30.2 times more Manganese, 3.4 times more Phosphorus, 6.7 times more Selenium, more Sodium and 5.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 65.8 times more Sugars than Crackers, rye, wafers, plain.
While Crackers, rye, wafers, plain contain 1.3 times more Fiber and 1.4 times more Protein than Raw Oranges.
Both Raw Oranges and Crackers, rye, wafers, plain have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Oranges as well as Crackers, rye, wafers, plain have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesCrackers, rye, wafers, plainVS Valencia OrangesOrangesVS Crackers, rye, wafers, seasonedCrackers, rye, wafers, plainVS Crackers, rye, wafers, seasoned

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Crackers, rye, wafers, plain

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Crackers, rye, wafers, plain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: