Comparing Nutrients in 7 ounces OrangesVS Nabisco, Nabisco Ritz Crackers

Macros Ratio

Protein Fat Carbs

Oranges

91%

Nabisco, Nabisco Ritz Crackers

42%

52%

7 oz ▼

Macro Nutrients

Orangesvs Nabisco, Nabisco Ritz Crackers

3.2%93kcal

Energy

33.7%976kcal

93 kcalvs976 kcal

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

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0.25%0.24g

Fat

47.5%46g

0.24 gvs46 g

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

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0.093%0.03g

Saturated Fat

33.8%11g

0.03 gvs11 g

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

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0.87%0.014g

Omega 3

153%2.44g

0.014 gvs2.44 g

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

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0.21%0.036g

Omega 6

113%19g

0.036 gvs19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23.3g

Carbohydrate

97%126g

23.3 gvs126 g

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

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25.6%18.6g

Sugars

22.3%16g

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

18.6 gvs16 g

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

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Fructose

1.6%1.17g

≤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 gvs1.17 g

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

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Glucose

%1.27g

NA gvs1.27 g

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

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Sucrose

%12.6g

NA gvs12.6 g

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

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12.5%4.76g

Fiber

12%4.56g

4.76 gvs4.56 g

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

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3.33%1.87g

Protein

25.6%14.3g

1.87 gvs14.3 g

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

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Vitamins

Orangesvs Nabisco, Nabisco Ritz Crackers

2.43%22μg

Vitamin A

RAE, retinol activity equivalents

22 μgvsNA μg

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

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14.4%0.17mg

Vitamin B1

73%0.88mg

Thiamine

0.17 mgvs0.88 mg

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

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6.1%0.079mg

Vitamin B2

40.5%0.53mg

Riboflavin

0.079 mgvs0.53 mg

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

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3.5%0.56mg

Vitamin B3

60.5%9.7mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs9.7 mg

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

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9.92%0.5mg

Vitamin B5

14.7%0.73mg

Pantothenic acid

0.5 mgvs0.73 mg

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

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9.16%0.12mg

Vitamin B6

9.16%0.12mg

Pyridoxine

0.12 mgvs0.12 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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15%59.5μg

Vitamin B9

35.7%143μg

Folates and Folic Acid

59.5 μgvs143 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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117%106mg

Vitamin C

Ascorbic acid

106 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.4%0.36mg

Vitamin E

46%6.93mg

Tocopherols and Tocotrienols

0.36 mgvs6.93 mg

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

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0%0μg

Vitamin K

82.7%99μg

Phytomenadione or phylloquinone

0 μgvs99 μg

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

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Minerals

Orangesvs Nabisco, Nabisco Ritz Crackers

7.94%79.4mg

Calcium

30.6%306mg

79.4 mgvs306 mg

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

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9.92%0.089mg

Copper

27.3%0.25mg

0.089 mgvs0.25 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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2.5%0.2mg

Iron

111%8.87mg

0.2 mgvs8.87 mg

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

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4.72%20mg

Magnesium

8.98%37.7mg

20 mgvs37.7 mg

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

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2.16%0.05mg

Manganese

46.6%1.07mg

0.05 mgvs1.07 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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3.97%27.8mg

Phosphorus

77.4%542mg

27.8 mgvs542 mg

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

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10.6%359mg

Potassium

6.95%236mg

359 mgvs236 mg

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

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1.8%0.99μg

Selenium

16.6%9.13μg

0.99 μgvs9.13 μg

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

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0%0mg

Sodium

117%1750mg

0 mgvs1750 mg

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

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1.26%0.14mg

Zinc

11%1.2mg

0.14 mgvs1.2 mg

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

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4.65%172g

Water

0.17%6.2g

172 gvs6.2 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 Oranges vs Nabisco, Nabisco Ritz Crackers:

Nabisco, Nabisco Ritz Crackers contain 5.1 times more Vitamin B1, 6.6 times more Vitamin B2, 17.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.4 times more Vitamin B9, 19.4 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Nabisco, Nabisco Ritz Crackers have similar amounts of Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Oranges vs Nabisco, Nabisco Ritz Crackers:

Raw Oranges have 1.5 times more Potassium and 27.8 times more Water than Nabisco, Nabisco Ritz Crackers.
While Nabisco, Nabisco Ritz Crackers contain 3.9 times more Calcium, 2.8 times more Copper, 44.7 times more Iron, 1.9 times more Magnesium, 21.6 times more Manganese, 19.5 times more Phosphorus, 9.2 times more Selenium, more Sodium and 8.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

Nabisco, Nabisco Ritz Crackers contain 10.5 times more Energy, 193.4 times more Fat, 363.3 times more Saturated Fat, 176 times more Omega 3, 536.1 times more Omega 6, 5.4 times more Carbohydrate and 7.7 times more Protein than Raw Oranges.
Both Raw Oranges and Nabisco, Nabisco Ritz Crackers have similar amounts of Sugars and Fiber per 7 oz.
Both Raw Oranges as well as Nabisco, Nabisco Ritz Crackers have insufficient amounts of Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

OrangesVS Valencia OrangesNabisco, Nabisco Ritz CrackersVS Valencia OrangesOrangesVS Pillsbury, Crusty French Loaf, refrigerated doughNabisco, Nabisco Ritz CrackersVS Pillsbury, Crusty French Loaf, refrigerated dough

Compare Foods

Comparing Nutrients in 7 ounces OrangesVS Nabisco, Nabisco Ritz Crackers

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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