Comparing Nutrients in 500 calories OrangesVS Crackers, crispbread, rye

Weight per 500 calories

Oranges

1064g

Crackers, crispbread, rye

137g

Crackers, crispbread, rye have 7.8 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Crackers, crispbread, rye?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Crackers, crispbread, rye

89%

500 kcal ▼

Macro Nutrients

Orangesvs Crackers, crispbread, rye

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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1.3%1.28g

Fat

1.83%1.78g

1.28 gvs1.78 g

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

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0.5%0.16g

Saturated Fat

0.62%0.2g

0.16 gvs0.2 g

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

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4.65%0.074g

Omega 3

6.75%0.11g

0.074 gvs0.11 g

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

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1.13%0.19g

Omega 6

3.85%0.65g

0.19 gvs0.65 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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96%125g

Carbohydrate

86.4%112g

125 gvs112 g

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

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137%99g

Sugars

2%1.46g

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

99 gvs1.46 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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67%25.5g

Fiber

59.3%22.5g

25.5 gvs22.5 g

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

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18%10g

Protein

19.3%10.8g

10 gvs10.8 g

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

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Vitamins

Orangesvs Crackers, crispbread, rye

13%117μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

117 μgvs0 μg

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

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77%0.93mg

Vitamin B1

27.7%0.33mg

Thiamine

0.93 mgvs0.33 mg

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

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32.7%0.43mg

Vitamin B2

15.2%0.2mg

Riboflavin

0.43 mgvs0.2 mg

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

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18.8%3mg

Vitamin B3

8.88%1.42mg

Niacin, nicotinic acid, niacinamide

3 mgvs1.42 mg

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

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53%2.66mg

Vitamin B5

18.5%0.92mg

Pantothenic acid

2.66 mgvs0.92 mg

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

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49%0.64mg

Vitamin B6

22%0.29mg

Pyridoxine

0.64 mgvs0.29 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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79.8%319μg

Vitamin B9

16%64.2μg

Folates and Folic Acid

319 μgvs64.2 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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629%566mg

Vitamin C

0%0mg

Ascorbic acid

566 mgvs0 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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12.8%1.9mg

Vitamin E

7.38%1.1mg

Tocopherols and Tocotrienols

1.9 mgvs1.1 mg

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

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0%0μg

Vitamin K

6.83%8.2μg

Phytomenadione or phylloquinone

0 μgvs8.2 μg

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

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Minerals

Orangesvs Crackers, crispbread, rye

42.6%426mg

Calcium

4.23%42.3mg

426 mgvs42.3 mg

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

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53%0.48mg

Copper

38.7%0.35mg

0.48 mgvs0.35 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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13.3%1.06mg

Iron

41.5%3.3mg

1.06 mgvs3.3 mg

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

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25.3%106mg

Magnesium

25.4%107mg

106 mgvs107 mg

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

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11.6%0.27mg

Manganese

147%3.4mg

0.27 mgvs3.4 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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21.3%149mg

Phosphorus

52.5%367mg

149 mgvs367 mg

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

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56.6%1926mg

Potassium

13%436mg

1926 mgvs436 mg

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

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9.67%5.3μg

Selenium

91%50μg

5.3 μgvs50 μg

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

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0%0mg

Sodium

37.3%560mg

0 mgvs560 mg

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

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6.77%0.74mg

Zinc

29.7%3.27mg

0.74 mgvs3.27 mg

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

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25%923g

Water

0.23%8.33g

923 gvs8.33 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 Oranges vs Crackers, crispbread, rye:

Raw Oranges have more Vitamin A, 2.8 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2.9 times more Vitamin B5, 2.2 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin E than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Crackers, crispbread, rye have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Crackers, crispbread, rye:

Raw Oranges have 10 times more Calcium, 1.4 times more Copper, 4.4 times more Potassium and 110.7 times more Water than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain 3.1 times more Iron, 12.7 times more Manganese, 2.5 times more Phosphorus, 9.4 times more Selenium, more Sodium and 4.4 times more Zinc than Raw Oranges.
Both Raw Oranges and Crackers, crispbread, rye have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 68 times more Sugars than Crackers, crispbread, rye.
While Crackers, crispbread, rye contain 1.4 times more Omega 3 than Raw Oranges.
Both Raw Oranges and Crackers, crispbread, rye have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Raw Oranges as well as Crackers, crispbread, rye have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesCrackers, crispbread, ryeVS Valencia OrangesOrangesVS Crackers, matzo, plainCrackers, crispbread, ryeVS Crackers, matzo, plain

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Crackers, crispbread, rye

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Crackers, crispbread, rye?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: