Comparing Nutrients in 500 calories Crackers, water biscuitsVS Navel Oranges

Weight per 500 calories

Crackers, water biscuits

130g

Navel Oranges

1020g

Crackers, water biscuits have 7.8 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Crackers, water biscuits or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Crackers, water biscuits

17%

76%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Crackers, water biscuitsvs Navel 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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9.6%9.3g

Fat

1.58%1.53g

9.3 gvs1.53 g

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

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0%0g

Saturated Fat

0.54%0.17g

0 gvs0.17 g

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

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8.46%0.14g

Omega 3

5.74%0.092g

0.14 gvs0.092 g

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

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18%3.06g

Omega 6

1.4%0.23g

3.06 gvs0.23 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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73%95g

Carbohydrate

98%128g

95 gvs128 g

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

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0%0g

Sugars

120%86.7g

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

0 gvs86.7 g

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

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Fructose

31.7%23g

≤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 gvs23 g

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

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Glucose

%20g

NA gvs20 g

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

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Sucrose

%43.7g

NA gvs43.7 g

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

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24.3%9.24g

Fiber

59%22.4g

9.24 gvs22.4 g

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

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16.6%9.3g

Protein

16.6%9.3g

9.3 gvs9.3 g

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

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Vitamins

Crackers, water biscuitsvs Navel 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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12%0.14mg

Vitamin B1

58%0.69mg

Thiamine

0.14 mgvs0.69 mg

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

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3.7%0.048mg

Vitamin B2

40%0.52mg

Riboflavin

0.048 mgvs0.52 mg

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

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9.4%1.5mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs4.34 mg

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

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Vitamin B5

53.3%2.66mg

Pantothenic acid

NA mgvs2.66 mg

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

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4.1%0.053mg

Vitamin B6

62%0.81mg

Pyridoxine

0.053 mgvs0.81 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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7.8%31.3μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

31.3 μgvs347 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

670%603mg

Ascorbic acid

0 mgvs603 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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2.5%0.38mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

0.38 mgvs1.53 mg

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

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1.95%2.34μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.34 μgvs0 μg

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

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Minerals

Crackers, water biscuitsvs Navel Oranges

0%0mg

Calcium

44%439mg

0 mgvs439 mg

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

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19.2%0.17mg

Copper

44.2%0.4mg

0.17 mgvs0.4 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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0%0mg

Iron

16.6%1.33mg

0 mgvs1.33 mg

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

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6.2%26mg

Magnesium

26.7%112mg

26 mgvs112 mg

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

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Manganese

13%0.3mg

NA mgvs0.3 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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18.6%130mg

Phosphorus

33.5%235mg

130 mgvs235 mg

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

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3.8%129mg

Potassium

50%1694mg

129 mgvs1694 mg

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

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74%40.8μg

Selenium

0%0μg

40.8 μgvs0 μg

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

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49.6%743mg

Sodium

0.68%10.2mg

743 mgvs10.2 mg

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

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7.7%0.85mg

Zinc

7.42%0.82mg

0.85 mgvs0.82 mg

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

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0.39%14.3g

Water

23.7%877g

14.3 gvs877 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, water biscuits vs Navel Oranges:

Raw Navel Oranges contain more Vitamin A, 4.8 times more Vitamin B1, 10.8 times more Vitamin B2, 2.9 times more Vitamin B3, 15.1 times more Vitamin B6, 11.1 times more Vitamin B9, more Vitamin C and 4.1 times more Vitamin E than Crackers, water biscuits.
Both Crackers, water biscuits as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Crackers, water biscuits vs Navel Oranges:

Crackers, water biscuits have more Selenium and 72.9 times more Sodium than Raw Navel Oranges.
While Raw Navel Oranges contain more Calcium, 2.3 times more Copper, more Iron, 4.3 times more Magnesium, 1.8 times more Phosphorus, 13.1 times more Potassium and 61.2 times more Water than Crackers, water biscuits.
Both Crackers, water biscuits and Raw Navel Oranges have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, water biscuits have 6.1 times more Fat, 1.5 times more Omega 3 and 13.1 times more Omega 6 than Raw Navel Oranges.
While Raw Navel Oranges contain 1.3 times more Carbohydrate, more Sugars and 2.4 times more Fiber than Crackers, water biscuits.
Both Crackers, water biscuits and Raw Navel Oranges have similar amounts of Energy and Protein per 500 kcal.
Both Crackers, water biscuits as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, water biscuitsVS Cookies, chocolate chip sandwich, with creme fillingNavel OrangesVS Cookies, chocolate chip sandwich, with creme fillingCrackers, water biscuitsVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Crackers, water biscuitsVS Navel Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, water biscuits or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: