Comparing Nutrients in 500 calories Crackers, saltines (includes oyster, soda, soup)VS Oranges

Weight per 500 calories

Crackers, saltines (includes oyster, soda, soup)

120g

Oranges

1064g

Crackers, saltines (includes oyster, soda, soup) have 8.9 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, saltines (includes oyster, soda, soup) or Oranges?

Macros Ratio

Protein Fat Carbs

Crackers, saltines (includes oyster, soda, soup)

19%

72%

Oranges

91%

500 kcal ▼

Macro Nutrients

Crackers, saltines (includes oyster, soda, soup)vs 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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10.7%10.3g

Fat

1.3%1.28g

10.3 gvs1.28 g

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

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6.18%1.98g

Saturated Fat

0.5%0.16g

1.98 gvs0.16 g

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

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41.3%0.66g

Omega 3

4.65%0.074g

0.66 gvs0.074 g

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

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30%5.1g

Omega 6

1.13%0.19g

5.1 gvs0.19 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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68%88.6g

Carbohydrate

96%125g

88.6 gvs125 g

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

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2.13%1.54g

Sugars

137%99g

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

1.54 gvs99 g

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

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0.31%0.23g

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]

0.23 gvsNA g

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

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%0.14g

Glucose

0.14 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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20.2%11.3g

Protein

18%10g

11.3 gvs10 g

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

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Vitamins

Crackers, saltines (includes oyster, soda, soup)vs Oranges

0.13%1.2μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

1.2 μgvs117 μg

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

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70%0.84mg

Vitamin B1

77%0.93mg

Thiamine

0.84 mgvs0.93 mg

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

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45%0.58mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.58 mgvs0.43 mg

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

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48%7.7mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

7.7 mgvs3 mg

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

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13%0.64mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.64 mgvs2.66 mg

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

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7.9%0.1mg

Vitamin B6

49%0.64mg

Pyridoxine

0.1 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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40%160μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

160 μgvs319 μg

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

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4.5%0.11μg

Vitamin B12

0%0μg

Cobalamin

0.11 μgvs0 μg

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

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0%0mg

Vitamin C

629%566mg

Ascorbic acid

0 mgvs566 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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9.17%1.38mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

1.38 mgvs1.9 mg

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

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25.3%30.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

30.4 μgvs0 μg

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

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Minerals

Crackers, saltines (includes oyster, soda, soup)vs Oranges

2.27%22.7mg

Calcium

42.6%426mg

22.7 mgvs426 mg

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

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18.5%0.17mg

Copper

53%0.48mg

0.17 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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83.3%6.66mg

Iron

13.3%1.06mg

6.66 mgvs1.06 mg

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

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6.55%27.5mg

Magnesium

25.3%106mg

27.5 mgvs106 mg

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

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35.7%0.82mg

Manganese

11.6%0.27mg

0.82 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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17.4%122mg

Phosphorus

21.3%149mg

122 mgvs149 mg

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

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5.35%182mg

Potassium

56.6%1926mg

182 mgvs1926 mg

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

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22.4%12.3μg

Selenium

9.67%5.3μg

12.3 μgvs5.3 μg

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

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75%1126mg

Sodium

0%0mg

1126 mgvs0 mg

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

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7.5%0.83mg

Zinc

6.77%0.74mg

0.83 mgvs0.74 mg

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

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0.16%6.04g

Water

25%923g

6.04 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, saltines (includes oyster, soda, soup) vs Oranges:

Crackers, saltines (includes oyster, soda, soup) have 1.4 times more Vitamin B2, 2.6 times more Vitamin B3 and more Vitamin K than Raw Oranges.
While Raw Oranges contain 97.8 times more Vitamin A, 4.1 times more Vitamin B5, 6.2 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and 1.4 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Raw Oranges have similar amounts of Vitamin B1 per 500 kcal.
Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Crackers, saltines (includes oyster, soda, soup) vs Oranges:

Crackers, saltines (includes oyster, soda, soup) have 6.3 times more Iron, 3.1 times more Manganese, 2.3 times more Selenium and more Sodium than Raw Oranges.
While Raw Oranges contain 18.7 times more Calcium, 2.9 times more Copper, 3.9 times more Magnesium, 10.6 times more Potassium and 152.8 times more Water than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Raw Oranges have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, saltines (includes oyster, soda, soup) have 8.1 times more Fat, 12.4 times more Saturated Fat, 8.9 times more Omega 3 and 26.7 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 1.4 times more Carbohydrate, 64.5 times more Sugars and 7.6 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
Both Crackers, saltines (includes oyster, soda, soup) and Raw Oranges have similar amounts of Energy and Protein per 500 kcal.
Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, saltines (includes oyster, soda, soup)VS Crackers, standard snack-type, regularOrangesVS Crackers, standard snack-type, regularCrackers, saltines (includes oyster, soda, soup)VS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Crackers, saltines (includes oyster, soda, soup)VS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, saltines (includes oyster, soda, soup) or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: