Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheatVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Navel Oranges

91%

7 oz ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Navel Oranges

24%697kcal

Energy

3.35%97kcal

697 kcalvs97 kcal

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

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3.07%2.98g

Fat

0.31%0.3g

2.98 gvs0.3 g

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

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1.5%0.48g

Saturated Fat

0.11%0.034g

0.48 gvs0.034 g

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

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4.1%0.065g

Omega 3

1.1%0.018g

0.065 gvs0.018 g

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

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7.2%1.23g

Omega 6

0.27%0.046g

1.23 gvs0.046 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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120%157g

Carbohydrate

19%25g

157 gvs25 g

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

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Sugars

23.3%17g

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

NA gvs17 g

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

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Fructose

6.16%4.47g

≤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 gvs4.47 g

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

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Glucose

%3.9g

NA gvs3.9 g

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

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Sucrose

%8.5g

NA gvs8.5 g

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

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61.6%23.4g

Fiber

11.5%4.37g

23.4 gvs4.37 g

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

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46.4%26g

Protein

3.22%1.8g

26 gvs1.8 g

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

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Vitamins

Crackers, matzo, whole-wheatvs Navel Oranges

0%0μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

0 μgvs24 μg

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

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60.4%0.72mg

Vitamin B1

11.2%0.13mg

Thiamine

0.72 mgvs0.13 mg

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

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41.4%0.54mg

Vitamin B2

7.8%0.1mg

Riboflavin

0.54 mgvs0.1 mg

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

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67%10.7mg

Vitamin B3

5.27%0.84mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs0.84 mg

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

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49.2%2.46mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

2.46 mgvs0.52 mg

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

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24.3%0.32mg

Vitamin B6

12%0.16mg

Pyridoxine

0.32 mgvs0.16 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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17.4%69.5μg

Vitamin B9

17%67.5μg

Folates and Folic Acid

69.5 μgvs67.5 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

130%117mg

Ascorbic acid

0 mgvs117 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

2%0.3mg

Tocopherols and Tocotrienols

NA mgvs0.3 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, matzo, whole-wheatvs Navel Oranges

4.56%45.6mg

Calcium

8.53%85.3mg

45.6 mgvs85.3 mg

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

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77%0.69mg

Copper

8.6%0.077mg

0.69 mgvs0.077 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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115%9.23mg

Iron

3.22%0.26mg

9.23 mgvs0.26 mg

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

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63.3%266mg

Magnesium

5.2%22mg

266 mgvs22 mg

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

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302%6.95mg

Manganese

2.5%0.058mg

6.95 mgvs0.058 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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86.5%605mg

Phosphorus

6.52%45.6mg

605 mgvs45.6 mg

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

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18.4%627mg

Potassium

9.7%329mg

627 mgvs329 mg

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

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271%149μg

Selenium

0%0μg

149 μgvs0 μg

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

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0.26%3.97mg

Sodium

0.13%2mg

3.97 mgvs2 mg

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

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47%5.18mg

Zinc

1.44%0.16mg

5.18 mgvs0.16 mg

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

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0.26%9.53g

Water

4.6%171g

9.53 gvs171 g

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

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Lets compare vitamin content per 7 ounces of Crackers, matzo, whole-wheat vs Navel Oranges:

Crackers, matzo, whole-wheat have 5.4 times more Vitamin B1, 5.3 times more Vitamin B2, 12.7 times more Vitamin B3, 4.8 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A and more Vitamin C than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Raw Navel Oranges have similar amounts of Vitamin B9 per 7 oz.
Both Crackers, matzo, whole-wheat as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Crackers, matzo, whole-wheat vs Navel Oranges:

Crackers, matzo, whole-wheat have 9 times more Copper, 35.8 times more Iron, 12.2 times more Magnesium, 120.7 times more Manganese, 13.3 times more Phosphorus, 1.9 times more Potassium, more Selenium and 32.6 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 1.9 times more Calcium and 17.9 times more Water than Crackers, matzo, whole-wheat.

Comparison of macro-nutrients per 7 ounces:

Crackers, matzo, whole-wheat have 7.2 times more Energy, 10 times more Fat, 3.7 times more Omega 3, 26.9 times more Omega 6, 6.3 times more Carbohydrate, 5.4 times more Fiber and 14.4 times more Protein than Raw Navel Oranges.
Both Crackers, matzo, whole-wheat as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainNavel OrangesVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 7 ounces Crackers, matzo, whole-wheatVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: