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Compare Nutrients in 100 grams Crackers, matzo, whole-wheatVS Oranges

Macros Ratio

ProteinsFatsCarbs

Crackers, matzo, whole-wheat
14%
4%
82%
Oranges
7%
2%
91%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Crackers, matzo, whole-wheatOranges
Vitamin A
0%
1.22%
0 μg11 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
31%
7.5%
0.37 mg0.09 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
20.8%
3.08%
0.27 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
33.8%
1.75%
5.4 mg0.28 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
12%
4.6%
0.16 mg0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
59%
0 mg53 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
NA
0%
NA IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
1.2%
NA mg0.18 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
0%
NA μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
8.75%
7.5%
35 μg30 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Crackers, matzo, whole-wheatOranges
Calcium
2.3%
4%
23 mg40 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
39%
5.56%
0.35 mg0.05 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
58%
1.25%
4.65 mg0.1 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
33.5%
2.5%
134 mg10 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
152%
1.3%
3.5 mg0.03 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
43.6%
2%
305 mg14 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
9.3%
5.32%
316 mg181 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
136%
0.91%
75 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.13%
0%
2 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
23.6%
0.64%
2.6 mg0.07 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Crackers, matzo, whole-wheat vs Oranges:
Crackers, matzo, whole-wheat have 4.1 times more Thiamine, 6.8 times more Vitamin B2, 19.3 times more Vitamin B3 and 2.7 times more Vitamin B6 than Raw Oranges. Both Crackers, matzo, whole-wheat and Raw Oranges have similar amounts of Folate per 100 g.

Comparing minerals per 100 grams for Crackers, matzo, whole-wheat vs Oranges:
Crackers, matzo, whole-wheat have 7 times more Copper, 46.5 times more Iron, 13.4 times more Magnesium, 116.7 times more Manganese, 21.8 times more Phosphorus, 1.7 times more Potassium, 150 times more Selenium and 37.1 times more Zinc than Raw Oranges. While Raw Oranges contain 1.7 times more Calcium than Crackers, matzo, whole-wheat.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Crackers, matzo, whole-wheatOranges
Energy
12%
1.62%
351 kcal47 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
1.55%
0.12%
1.5 g0.12 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
23%
1.68%
13 g0.94 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
60.8%
9.08%
79 g11.8 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
NA
13%
NA g9.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
31.6%
6.3%
12 g2.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.75%
0.06%
0.24 g0.02 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.88%
0.63%
0.03 g0.01 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
3.65%
0.12%
0.62 g0.02 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.13%
2.35%
4.8 g86.8 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Crackers, matzo, whole-wheat have 7.5 times more Energy, 12.5 times more Fat, 13.8 times more Protein, 6.7 times more Carbohydrate, 5 times more Fiber, 3 times more Omega 3 and 31 times more Omega 6 than Raw Oranges. While Raw Oranges contain 18.1 times more Water than Crackers, matzo, whole-wheat.