Comparing Nutrients in 5 ounces Crackers, saltines, low salt (includes oyster, soda, soup)VS Navel Oranges

Macros Ratio

Protein Fat Carbs

Crackers, saltines, low salt (includes oyster, soda, soup)

19%

72%

Navel Oranges

91%

5 oz ▼

Macro Nutrients

Crackers, saltines, low salt (includes oyster, soda, soup)vs Navel Oranges

20.6%597kcal

Energy

2.4%69.5kcal

597 kcalvs69.5 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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13%12.5g

Fat

0.22%0.21g

12.5 gvs0.21 g

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

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8.86%2.84g

Saturated Fat

0.075%0.024g

2.84 gvs0.024 g

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

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38.7%0.62g

Omega 3

0.8%0.013g

0.62 gvs0.013 g

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

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30.2%5.14g

Omega 6

0.19%0.033g

5.14 gvs0.033 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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81%105g

Carbohydrate

13.7%17.8g

105 gvs17.8 g

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

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4.34%3.15g

Sugars

16.6%12g

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

3.15 gvs12 g

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

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0.45%0.33g

Fructose

4.4%3.2g

≤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]

0.33 gvs3.2 g

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

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%0.33g

Glucose

%2.8g

0.33 gvs2.8 g

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

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%0g

Sucrose

%6.07g

0 gvs6.07 g

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

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11%4.1g

Fiber

8.2%3.1g

4.1 gvs3.1 g

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

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24%13.5g

Protein

2.3%1.3g

13.5 gvs1.3 g

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

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Vitamins

Crackers, saltines, low salt (includes oyster, soda, soup)vs Navel Oranges

0%0μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

0 μgvs17 μg

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

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72%0.87mg

Vitamin B1

8.03%0.096mg

Thiamine

0.87 mgvs0.096 mg

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

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36%0.47mg

Vitamin B2

5.56%0.072mg

Riboflavin

0.47 mgvs0.072 mg

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

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46.4%7.42mg

Vitamin B3

3.77%0.6mg

Niacin, nicotinic acid, niacinamide

7.42 mgvs0.6 mg

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

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13.5%0.67mg

Vitamin B5

7.4%0.37mg

Pantothenic acid

0.67 mgvs0.37 mg

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

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6.54%0.085mg

Vitamin B6

8.6%0.11mg

Pyridoxine

0.085 mgvs0.11 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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49.6%198μg

Vitamin B9

12%48μg

Folates and Folic Acid

198 μgvs48 μg

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

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5.3%0.13μg

Vitamin B12

0%0μg

Cobalamin

0.13 μgvs0 μg

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

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0%0mg

Vitamin C

93%83.8mg

Ascorbic acid

0 mgvs83.8 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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10.6%1.6mg

Vitamin E

1.4%0.21mg

Tocopherols and Tocotrienols

1.6 mgvs0.21 mg

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

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18%22μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

22 μgvs0 μg

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

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Minerals

Crackers, saltines, low salt (includes oyster, soda, soup)vs Navel Oranges

17%169mg

Calcium

6.1%61mg

169 mgvs61 mg

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

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24.6%0.22mg

Copper

6.14%0.055mg

0.22 mgvs0.055 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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91%7.27mg

Iron

2.3%0.18mg

7.27 mgvs0.18 mg

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

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8.44%35.4mg

Magnesium

3.7%15.6mg

35.4 mgvs15.6 mg

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

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51.6%1.2mg

Manganese

1.8%0.041mg

1.2 mgvs0.041 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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22.5%157mg

Phosphorus

4.66%32.6mg

157 mgvs32.6 mg

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

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30%1026mg

Potassium

6.92%235mg

1026 mgvs235 mg

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

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16.5%9.07μg

Selenium

0%0μg

9.07 μgvs0 μg

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

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18.7%281mg

Sodium

0.094%1.4mg

281 mgvs1.4 mg

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

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10.6%1.16mg

Zinc

1.03%0.11mg

1.16 mgvs0.11 mg

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

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0.15%5.7g

Water

3.3%122g

5.7 gvs122 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Crackers, saltines, low salt (includes oyster, soda, soup) vs Navel Oranges:

Crackers, saltines, low salt (includes oyster, soda, soup) have 9 times more Vitamin B1, 6.5 times more Vitamin B2, 12.3 times more Vitamin B3, 1.8 times more Vitamin B5, 4.1 times more Vitamin B9, more Vitamin B12, 7.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Navel Oranges have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, saltines, low salt (includes oyster, soda, soup) vs Navel Oranges:

Crackers, saltines, low salt (includes oyster, soda, soup) have 2.8 times more Calcium, 4 times more Copper, 39.5 times more Iron, 2.3 times more Magnesium, 28.9 times more Manganese, 4.8 times more Phosphorus, 4.4 times more Potassium, more Selenium, 198 times more Sodium and 10.3 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 21.3 times more Water than Crackers, saltines, low salt (includes oyster, soda, soup).

Comparison of macro-nutrients per 5 ounces:

Crackers, saltines, low salt (includes oyster, soda, soup) have 8.6 times more Energy, 59 times more Fat, 117.7 times more Saturated Fat, 48.6 times more Omega 3, 157.6 times more Omega 6, 5.9 times more Carbohydrate, 1.3 times more Fiber and 10.4 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 3.8 times more Sugars and 9.8 times more Fructose than Crackers, saltines, low salt (includes oyster, soda, soup).
Both Crackers, saltines, low salt (includes oyster, soda, soup) as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Crackers, saltines, low salt (includes oyster, soda, soup)VS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Navel OrangesVS Crackers, saltines, unsalted tops (includes oyster, soda, soup)Crackers, saltines, low salt (includes oyster, soda, soup)VS Florida OrangesNavel OrangesVS Florida Oranges

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Comparing Nutrients in 5 ounces Crackers, saltines, low salt (includes oyster, soda, soup)VS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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