Comparing Nutrients in 5 ounces Crackers, whole-wheatVS Oranges

Macros Ratio

Protein Fat Carbs

Crackers, whole-wheat

28%

63%

Oranges

91%

5 oz ▼

Macro Nutrients

Crackers, whole-wheatvs Oranges

21%605kcal

Energy

2.3%66.6kcal

605 kcalvs66.6 kcal

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

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20.6%20g

Fat

0.18%0.17g

20 gvs0.17 g

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

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9.14%2.92g

Saturated Fat

0.066%0.021g

2.92 gvs0.021 g

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

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74.7%1.2g

Omega 3

0.62%0.01g

1.2 gvs0.01 g

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

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51%8.64g

Omega 6

0.15%0.026g

8.64 gvs0.026 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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76%99g

Carbohydrate

13%16.7g

99 gvs16.7 g

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

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2.33%1.7g

Sugars

18.3%13.3g

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

1.7 gvs13.3 g

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

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0%0g

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]

0 gvsNA g

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

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%0.45g

Glucose

0.45 gvsNA g

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

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%1.2g

Sucrose

1.2 gvsNA g

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

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38.4%14.6g

Fiber

8.95%3.4g

14.6 gvs3.4 g

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

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26.8%15g

Protein

2.38%1.33g

15 gvs1.33 g

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

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Vitamins

Crackers, whole-wheatvs Oranges

0%0μg

Vitamin A

1.73%15.6μg

RAE, retinol activity equivalents

0 μgvs15.6 μg

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

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21.5%0.26mg

Vitamin B1

10.3%0.12mg

Thiamine

0.26 mgvs0.12 mg

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

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2.3%0.03mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.03 mgvs0.057 mg

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

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41%6.56mg

Vitamin B3

2.5%0.4mg

Niacin, nicotinic acid, niacinamide

6.56 mgvs0.4 mg

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

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23.6%1.18mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

1.18 mgvs0.35 mg

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

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20%0.26mg

Vitamin B6

6.54%0.085mg

Pyridoxine

0.26 mgvs0.085 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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9.92%39.7μg

Vitamin B9

10.6%42.5μg

Folates and Folic Acid

39.7 μgvs42.5 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

83.8%75.4mg

Ascorbic acid

0 mgvs75.4 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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13.3%2mg

Vitamin E

1.7%0.26mg

Tocopherols and Tocotrienols

2 mgvs0.26 mg

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

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32%38.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

38.6 μgvs0 μg

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

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Minerals

Crackers, whole-wheatvs Oranges

5.1%51mg

Calcium

5.67%56.7mg

51 mgvs56.7 mg

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

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66%0.6mg

Copper

7.1%0.064mg

0.6 mgvs0.064 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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59%4.73mg

Iron

1.77%0.14mg

4.73 mgvs0.14 mg

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

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37%156mg

Magnesium

3.37%14mg

156 mgvs14 mg

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

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133%3.05mg

Manganese

1.54%0.035mg

3.05 mgvs0.035 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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67%469mg

Phosphorus

2.83%20mg

469 mgvs20 mg

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

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14.4%489mg

Potassium

7.55%257mg

489 mgvs257 mg

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

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26%14.3μg

Selenium

1.3%0.71μg

14.3 μgvs0.71 μg

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

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75.6%1134mg

Sodium

0%0mg

1134 mgvs0 mg

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

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34%3.73mg

Zinc

0.9%0.099mg

3.73 mgvs0.099 mg

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

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0.11%4.17g

Water

3.32%123g

4.17 gvs123 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, whole-wheat vs Oranges:

Crackers, whole-wheat have 2.1 times more Vitamin B1, 16.4 times more Vitamin B3, 3.3 times more Vitamin B5, 3.1 times more Vitamin B6, 7.8 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 1.9 times more Vitamin B2 and more Vitamin C than Crackers, whole-wheat.
Both Crackers, whole-wheat and Raw Oranges have similar amounts of Vitamin B9 per 5 oz.
Both Crackers, whole-wheat as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Crackers, whole-wheat vs Oranges:

Crackers, whole-wheat have 9.3 times more Copper, 33.4 times more Iron, 11 times more Magnesium, 86.1 times more Manganese, 23.6 times more Phosphorus, 1.9 times more Potassium, 20.2 times more Selenium, more Sodium and 37.6 times more Zinc than Raw Oranges.
While Raw Oranges contain 29.5 times more Water than Crackers, whole-wheat.
Both Crackers, whole-wheat and Raw Oranges have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Crackers, whole-wheat have 9.1 times more Energy, 117.8 times more Fat, 137.5 times more Saturated Fat, 120.4 times more Omega 3, 338.7 times more Omega 6, 5.9 times more Carbohydrate, 4.3 times more Fiber and 11.3 times more Protein than Raw Oranges.
While Raw Oranges contain 7.9 times more Sugars than Crackers, whole-wheat.
Both Crackers, whole-wheat as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Crackers, whole-wheatVS Cracker, mealOrangesVS Cracker, mealCrackers, whole-wheatVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 5 ounces Crackers, whole-wheatVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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