Comparing Nutrients in 500 calories Crackers, wheat, sandwich, with peanut butter fillingVS Oranges

Weight per 500 calories

Crackers, wheat, sandwich, with peanut butter filling

101g

Oranges

1064g

Crackers, wheat, sandwich, with peanut butter filling have 10.5 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, wheat, sandwich, with peanut butter filling or Oranges?

Macros Ratio

Protein Fat Carbs

Crackers, wheat, sandwich, with peanut butter filling

11%

47%

42%

Oranges

91%

500 kcal ▼

Macro Nutrients

Crackers, wheat, sandwich, with peanut butter fillingvs 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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28%27g

Fat

1.3%1.28g

27 gvs1.28 g

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

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14.5%4.65g

Saturated Fat

0.5%0.16g

4.65 gvs0.16 g

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

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26%0.42g

Omega 3

4.65%0.074g

0.42 gvs0.074 g

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

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50%8.52g

Omega 6

1.13%0.19g

8.52 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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42%54.3g

Carbohydrate

96%125g

54.3 gvs125 g

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

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Sugars

137%99g

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

NA gvs99 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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11.7%4.44g

Fiber

67%25.5g

4.44 gvs25.5 g

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

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24.4%13.6g

Protein

18%10g

13.6 gvs10 g

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

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Vitamins

Crackers, wheat, sandwich, with peanut butter fillingvs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

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

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32.7%0.39mg

Vitamin B1

77%0.93mg

Thiamine

0.39 mgvs0.93 mg

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

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22.8%0.3mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.3 mgvs0.43 mg

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

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37%5.94mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

5.94 mgvs3 mg

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

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11.4%0.57mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.57 mgvs2.66 mg

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

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10.6%0.14mg

Vitamin B6

49%0.64mg

Pyridoxine

0.14 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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17.7%70.7μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

70.7 μgvs319 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

629%566mg

Ascorbic acid

0 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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Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

NA mgvs1.9 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Crackers, wheat, sandwich, with peanut butter fillingvs Oranges

17%172mg

Calcium

42.6%426mg

172 mgvs426 mg

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

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6.17%0.056mg

Copper

53%0.48mg

0.056 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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33.7%2.7mg

Iron

13.3%1.06mg

2.7 mgvs1.06 mg

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

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9.14%38.4mg

Magnesium

25.3%106mg

38.4 mgvs106 mg

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

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30.8%0.71mg

Manganese

11.6%0.27mg

0.71 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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50%351mg

Phosphorus

21.3%149mg

351 mgvs149 mg

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

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8.82%300mg

Potassium

56.6%1926mg

300 mgvs1926 mg

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

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40%22μg

Selenium

9.67%5.3μg

22 μgvs5.3 μg

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

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54.3%815mg

Sodium

0%0mg

815 mgvs0 mg

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

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7.53%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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0.093%3.43g

Water

25%923g

3.43 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, wheat, sandwich, with peanut butter filling vs Oranges:

Crackers, wheat, sandwich, with peanut butter filling have 2 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 4.7 times more Vitamin B5, 4.6 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
Both Crackers, wheat, sandwich, with peanut butter filling as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Crackers, wheat, sandwich, with peanut butter filling vs Oranges:

Crackers, wheat, sandwich, with peanut butter filling have 2.5 times more Iron, 2.7 times more Manganese, 2.4 times more Phosphorus, 4.1 times more Selenium and more Sodium than Raw Oranges.
While Raw Oranges contain 2.5 times more Calcium, 8.6 times more Copper, 2.8 times more Magnesium, 6.4 times more Potassium and 268.7 times more Water than Crackers, wheat, sandwich, with peanut butter filling.
Both Crackers, wheat, sandwich, with peanut butter filling and Raw Oranges have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Crackers, wheat, sandwich, with peanut butter filling have 21.1 times more Fat, 29.1 times more Saturated Fat, 5.6 times more Omega 3, 44.5 times more Omega 6 and 1.4 times more Protein than Raw Oranges.
While Raw Oranges contain 2.3 times more Carbohydrate and 5.7 times more Fiber than Crackers, wheat, sandwich, with peanut butter filling.
Both Crackers, wheat, sandwich, with peanut butter filling and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Crackers, wheat, sandwich, with peanut butter filling as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Crackers, wheat, sandwich, with peanut butter fillingVS Crackers, whole-wheatOrangesVS Crackers, whole-wheatCrackers, wheat, sandwich, with peanut butter fillingVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Crackers, wheat, sandwich, with peanut butter fillingVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Crackers, wheat, sandwich, with peanut butter filling or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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