Comparing Nutrients in 5 ounces Crackers, standard snack-type, regularVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Crackers, standard snack-type, regular

47%

48%

Navel Oranges

91%

5 oz ▼

Macro Nutrients

Crackers, standard snack-type, regularvs Navel Oranges

25%723kcal

Energy

2.4%69.5kcal

723 kcalvs69.5 kcal

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

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38.6%37.5g

Fat

0.22%0.21g

37.5 gvs0.21 g

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

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24.6%7.9g

Saturated Fat

0.075%0.024g

7.9 gvs0.024 g

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

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137%2.2g

Omega 3

0.8%0.013g

2.2 gvs0.013 g

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

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96%16.4g

Omega 6

0.19%0.033g

16.4 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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67%87g

Carbohydrate

13.7%17.8g

87 gvs17.8 g

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

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16%11.6g

Sugars

16.6%12g

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

11.6 gvs12 g

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

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0.57%0.41g

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]

0.41 gvs3.2 g

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

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%0.67g

Glucose

%2.8g

0.67 gvs2.8 g

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

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%9.85g

Sucrose

%6.07g

9.85 gvs6.07 g

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

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8.58%3.26g

Fiber

8.2%3.1g

3.26 gvs3.1 g

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

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17%9.4g

Protein

2.3%1.3g

9.4 gvs1.3 g

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

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Vitamins

Crackers, standard snack-type, regularvs 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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49%0.59mg

Vitamin B1

8.03%0.096mg

Thiamine

0.59 mgvs0.096 mg

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

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49.7%0.65mg

Vitamin B2

5.56%0.072mg

Riboflavin

0.65 mgvs0.072 mg

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

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38.6%6.17mg

Vitamin B3

3.77%0.6mg

Niacin, nicotinic acid, niacinamide

6.17 mgvs0.6 mg

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

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12%0.59mg

Vitamin B5

7.4%0.37mg

Pantothenic acid

0.59 mgvs0.37 mg

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

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6.87%0.089mg

Vitamin B6

8.6%0.11mg

Pyridoxine

0.089 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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32.6%130μg

Vitamin B9

12%48μg

Folates and Folic Acid

130 μgvs48 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

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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28.6%4.3mg

Vitamin E

1.4%0.21mg

Tocopherols and Tocotrienols

4.3 mgvs0.21 mg

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

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82%98μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

98 μgvs0 μg

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

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Minerals

Crackers, standard snack-type, regularvs Navel Oranges

17%170mg

Calcium

6.1%61mg

170 mgvs61 mg

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

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16.4%0.15mg

Copper

6.14%0.055mg

0.15 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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71.4%5.7mg

Iron

2.3%0.18mg

5.7 mgvs0.18 mg

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

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6.07%25.5mg

Magnesium

3.7%15.6mg

25.5 mgvs15.6 mg

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

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30.3%0.7mg

Manganese

1.8%0.041mg

0.7 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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50.2%352mg

Phosphorus

4.66%32.6mg

352 mgvs32.6 mg

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

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4.9%167mg

Potassium

6.92%235mg

167 mgvs235 mg

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

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17.3%9.5μg

Selenium

0%0μg

9.5 μgvs0 μg

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

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68.6%1029mg

Sodium

0.094%1.4mg

1029 mgvs1.4 mg

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

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6.3%0.69mg

Zinc

1.03%0.11mg

0.69 mgvs0.11 mg

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

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0.12%4.45g

Water

3.3%122g

4.45 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, standard snack-type, regular vs Navel Oranges:

Crackers, standard snack-type, regular have 6.1 times more Vitamin B1, 8.9 times more Vitamin B2, 10.2 times more Vitamin B3, 1.6 times more Vitamin B5, 2.7 times more Vitamin B9, 20.2 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, standard snack-type, regular.
Both Crackers, standard snack-type, regular as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, standard snack-type, regular vs Navel Oranges:

Crackers, standard snack-type, regular have 2.8 times more Calcium, 2.7 times more Copper, 31 times more Iron, 1.6 times more Magnesium, 16.9 times more Manganese, 10.8 times more Phosphorus, more Selenium, 726 times more Sodium and 6.1 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Potassium and 27.4 times more Water than Crackers, standard snack-type, regular.

Comparison of macro-nutrients per 5 ounces:

Crackers, standard snack-type, regular have 10.4 times more Energy, 176.2 times more Fat, 327.2 times more Saturated Fat, 171.8 times more Omega 3, 503.1 times more Omega 6, 4.9 times more Carbohydrate and 7.3 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 7.8 times more Fructose than Crackers, standard snack-type, regular.
Both Crackers, standard snack-type, regular and Raw Navel Oranges have similar amounts of Sugars and Fiber per 5 oz.
Both Crackers, standard snack-type, regular as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Crackers, standard snack-type, regularVS Crackers, standard snack-type, sandwich, with peanut butter fillingNavel OrangesVS Crackers, standard snack-type, sandwich, with peanut butter fillingCrackers, standard snack-type, regularVS Florida OrangesNavel OrangesVS Florida Oranges

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Comparing Nutrients in 5 ounces Crackers, standard snack-type, regularVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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