Comparing Nutrients in 500 calories Crackers, rye, wafers, plainVS Valencia Oranges

Weight per 500 calories

Crackers, rye, wafers, plain

150g

Valencia Oranges

1020g

Crackers, rye, wafers, plain have 6.8 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Crackers, rye, wafers, plain or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Crackers, rye, wafers, plain

10%

88%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Crackers, rye, wafers, plainvs Valencia 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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1.4%1.35g

Fat

3.16%3.06g

1.35 gvs3.06 g

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

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0.51%0.16g

Saturated Fat

1.1%0.36g

0.16 gvs0.36 g

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

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4.5%0.072g

Omega 3

10.2%0.16g

0.072 gvs0.16 g

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

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3.07%0.52g

Omega 6

2.64%0.45g

0.52 gvs0.45 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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93%120g

Carbohydrate

93%121g

120 gvs121 g

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

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2.1%1.5g

Sugars

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

1.5 gvsNA 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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90%34.3g

Fiber

67%25.5g

34.3 gvs25.5 g

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

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25.7%14.4g

Protein

19%10.6g

14.4 gvs10.6 g

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

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Vitamins

Crackers, rye, wafers, plainvs Valencia Oranges

0%0μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

0 μgvs122 μg

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

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53.3%0.64mg

Vitamin B1

74%0.89mg

Thiamine

0.64 mgvs0.89 mg

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

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33.3%0.43mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.43 mgvs0.41 mg

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

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14.8%2.37mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

2.37 mgvs2.8 mg

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

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17%0.85mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.85 mgvs2.55 mg

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

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31.2%0.41mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.41 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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17%67.4μg

Vitamin B9

99%398μg

Folates and Folic Acid

67.4 μgvs398 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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0.17%0.15mg

Vitamin C

550%495mg

Ascorbic acid

0.15 mgvs495 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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8%1.2mg

Vitamin E

Tocopherols and Tocotrienols

1.2 mgvsNA mg

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

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7.1%8.53μg

Vitamin K

Phytomenadione or phylloquinone

8.53 μgvsNA μg

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

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Minerals

Crackers, rye, wafers, plainvs Valencia Oranges

6%60mg

Calcium

41%408mg

60 mgvs408 mg

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

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76.7%0.69mg

Copper

42%0.38mg

0.69 mgvs0.38 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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111%8.9mg

Iron

11.5%0.92mg

8.9 mgvs0.92 mg

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

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43%181mg

Magnesium

24.3%102mg

181 mgvs102 mg

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

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349%8.03mg

Manganese

10.2%0.23mg

8.03 mgvs0.23 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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71.4%500mg

Phosphorus

24.8%173mg

500 mgvs173 mg

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

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21.8%741mg

Potassium

53.7%1827mg

741 mgvs1827 mg

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

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64.8%35.6μg

Selenium

35.6 μgvsNA μg

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

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55.6%834mg

Sodium

0%0mg

834 mgvs0 mg

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

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38%4.2mg

Zinc

5.57%0.61mg

4.2 mgvs0.61 mg

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

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0.2%7.5g

Water

24%881g

7.5 gvs881 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, rye, wafers, plain vs Valencia Oranges:

Raw Valencia Oranges contain more Vitamin A, 1.4 times more Vitamin B1, 3 times more Vitamin B5, 1.6 times more Vitamin B6, 5.9 times more Vitamin B9 and 3305.9 times more Vitamin C than Crackers, rye, wafers, plain.
Both Crackers, rye, wafers, plain and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
Both Crackers, rye, wafers, plain as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, rye, wafers, plain vs Valencia Oranges:

Crackers, rye, wafers, plain have 1.8 times more Copper, 9.7 times more Iron, 1.8 times more Magnesium, 34.2 times more Manganese, 2.9 times more Phosphorus, more Sodium and 6.8 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6.8 times more Calcium, 2.5 times more Potassium and 117.7 times more Water than Crackers, rye, wafers, plain.

Comparison of macro-nutrients per 500 calories:

Crackers, rye, wafers, plain have 1.3 times more Fiber and 1.4 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.3 times more Omega 3 than Crackers, rye, wafers, plain.
Both Crackers, rye, wafers, plain and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Crackers, rye, wafers, plain as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, rye, wafers, plainVS Crackers, rye, wafers, seasonedValencia OrangesVS Crackers, rye, wafers, seasonedCrackers, rye, wafers, plainVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Crackers, rye, wafers, plainVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, rye, wafers, plain or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: