Comparing Nutrients in 500 calories Crackers, flavored, fish-shapedVS Oranges

Weight per 500 calories

Crackers, flavored, fish-shaped

108g

Oranges

1064g

Crackers, flavored, fish-shaped have 9.9 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 500 calories - Crackers, flavored, fish-shaped or Oranges?

Macros Ratio

Protein Fat Carbs

Crackers, flavored, fish-shaped

34%

57%

Oranges

91%

500 kcal ▼

Macro Nutrients

Crackers, flavored, fish-shapedvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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19.7%19g

Fat

1.3%1.28g

19 gvs1.28 g

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

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6.95%2.22g

Saturated Fat

0.5%0.16g

2.22 gvs0.16 g

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

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28.4%0.45g

Omega 3

4.65%0.074g

0.45 gvs0.074 g

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

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22%3.76g

Omega 6

1.13%0.19g

3.76 gvs0.19 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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54.6%71g

Carbohydrate

96%125g

71 gvs125 g

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

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1.76%1.27g

Sugars

137%99g

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

1.27 gvs99 g

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

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0.13%0.097g

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]

0.097 gvsNA g

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

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%0.32g

Glucose

0.32 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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8.8%3.35g

Fiber

67%25.5g

3.35 gvs25.5 g

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

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19.6%11g

Protein

18%10g

11 gvs10 g

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

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Vitamins

Crackers, flavored, fish-shapedvs Oranges

Vitamin A

13%117μg

RAE, retinol activity equivalents

NA μgvs117 μg

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

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73%0.88mg

Vitamin B1

77%0.93mg

Thiamine

0.88 mgvs0.93 mg

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

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42.7%0.56mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.56 mgvs0.43 mg

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

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43.3%6.92mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

6.92 mgvs3 mg

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

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14.3%0.71mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.71 mgvs2.66 mg

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

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7.06%0.092mg

Vitamin B6

49%0.64mg

Pyridoxine

0.092 mgvs0.64 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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41.3%165μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

165 μgvs319 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

629%566mg

Ascorbic acid

NA mgvs566 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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26.5%3.97mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

3.97 mgvs1.9 mg

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

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25%30μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

30 μgvs0 μg

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

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Minerals

Crackers, flavored, fish-shapedvs Oranges

8.96%89.6mg

Calcium

42.6%426mg

89.6 mgvs426 mg

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

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16%0.14mg

Copper

53%0.48mg

0.14 mgvs0.48 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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62%4.95mg

Iron

13.3%1.06mg

4.95 mgvs1.06 mg

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

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6.43%27mg

Magnesium

25.3%106mg

27 mgvs106 mg

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

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26.5%0.61mg

Manganese

11.6%0.27mg

0.61 mgvs0.27 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%180mg

Phosphorus

21.3%149mg

180 mgvs149 mg

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

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7.1%242mg

Potassium

56.6%1926mg

242 mgvs1926 mg

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

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7.85%4.3μg

Selenium

9.67%5.3μg

4.3 μgvs5.3 μg

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

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70%1048mg

Sodium

0%0mg

1048 mgvs0 mg

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

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10.7%1.18mg

Zinc

6.77%0.74mg

1.18 mgvs0.74 mg

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

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0.1%3.7g

Water

25%923g

3.7 gvs923 g

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

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Lets compare vitamin content per 500 calories of Crackers, flavored, fish-shaped vs Oranges:

Crackers, flavored, fish-shaped have 1.3 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 3.7 times more Vitamin B5, 7 times more Vitamin B6 and 1.9 times more Vitamin B9 than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Raw Oranges have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Crackers, flavored, fish-shaped vs Oranges:

Crackers, flavored, fish-shaped have 4.6 times more Iron, 2.3 times more Manganese, 1.2 times more Phosphorus, more Sodium and 1.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 4.7 times more Calcium, 3.3 times more Copper, 3.9 times more Magnesium, 8 times more Potassium and 249.9 times more Water than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Raw Oranges have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, flavored, fish-shaped have 15 times more Fat, 13.9 times more Saturated Fat, 6.1 times more Omega 3 and 19.6 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 1.8 times more Carbohydrate, 78.1 times more Sugars and 7.6 times more Fiber than Crackers, flavored, fish-shaped.
Both Crackers, flavored, fish-shaped and Raw Oranges have similar amounts of Energy and Protein per 500 kcal.
Both Crackers, flavored, fish-shaped as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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Compare Foods

Comparing Nutrients in 500 calories Crackers, flavored, fish-shapedVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, flavored, fish-shaped or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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