Comparing Nutrients in 100 grams Crackers, matzo, whole-wheatVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

Valencia Oranges

87%

100 g ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs Valencia Oranges

12%351kcal

Energy

1.7%49kcal

351 kcalvs49 kcal

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

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1.55%1.5g

Fat

0.31%0.3g

1.5 gvs0.3 g

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

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0.76%0.24g

Saturated Fat

0.11%0.035g

0.24 gvs0.035 g

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

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2.06%0.033g

Omega 3

1%0.016g

0.033 gvs0.016 g

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

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3.64%0.62g

Omega 6

0.26%0.044g

0.62 gvs0.044 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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60.7%79g

Carbohydrate

9.15%12g

79 gvs12 g

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

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Sugars

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

NA gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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31%12g

Fiber

6.58%2.5g

12 gvs2.5 g

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

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23.4%13g

Protein

1.86%1.04g

13 gvs1.04 g

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

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Vitamins

Crackers, matzo, whole-wheatvs Valencia Oranges

0%0μg

Vitamin A

1.33%12μg

RAE, retinol activity equivalents

0 μgvs12 μg

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

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30.4%0.37mg

Vitamin B1

7.25%0.087mg

Thiamine

0.37 mgvs0.087 mg

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

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21%0.27mg

Vitamin B2

3.08%0.04mg

Riboflavin

0.27 mgvs0.04 mg

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

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34%5.4mg

Vitamin B3

1.7%0.27mg

Niacin, nicotinic acid, niacinamide

5.4 mgvs0.27 mg

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

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25%1.24mg

Vitamin B5

5%0.25mg

Pantothenic acid

1.24 mgvs0.25 mg

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

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12.2%0.16mg

Vitamin B6

4.85%0.063mg

Pyridoxine

0.16 mgvs0.063 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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8.75%35μg

Vitamin B9

9.75%39μg

Folates and Folic Acid

35 μgvs39 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

54%48.5mg

Ascorbic acid

0 mgvs48.5 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

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Crackers, matzo, whole-wheatvs Valencia Oranges

2.3%23mg

Calcium

4%40mg

23 mgvs40 mg

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

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39%0.35mg

Copper

4.1%0.037mg

0.35 mgvs0.037 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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58%4.65mg

Iron

1.13%0.09mg

4.65 mgvs0.09 mg

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

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32%134mg

Magnesium

2.4%10mg

134 mgvs10 mg

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

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152%3.5mg

Manganese

1%0.023mg

3.5 mgvs0.023 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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43.6%305mg

Phosphorus

2.43%17mg

305 mgvs17 mg

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

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9.3%316mg

Potassium

5.26%179mg

316 mgvs179 mg

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

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137%75μg

Selenium

75 μgvsNA μg

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

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0.13%2mg

Sodium

0%0mg

2 mgvs0 mg

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

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23.7%2.6mg

Zinc

0.55%0.06mg

2.6 mgvs0.06 mg

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

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0.13%4.8g

Water

2.33%86.3g

4.8 gvs86.3 g

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

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Lets compare vitamin content per 100 grams of Crackers, matzo, whole-wheat vs Valencia Oranges:

Crackers, matzo, whole-wheat have 4.2 times more Vitamin B1, 6.8 times more Vitamin B2, 19.7 times more Vitamin B3, 5 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Raw Valencia Oranges have similar amounts of Vitamin B9 per 100 g.
Both Crackers, matzo, whole-wheat as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Crackers, matzo, whole-wheat vs Valencia Oranges:

Crackers, matzo, whole-wheat have 9.5 times more Copper, 51.7 times more Iron, 13.4 times more Magnesium, 152.2 times more Manganese, 17.9 times more Phosphorus, 1.8 times more Potassium and 43.5 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.7 times more Calcium and 18 times more Water than Crackers, matzo, whole-wheat.

Comparison of macro-nutrients per 100 grams:

Crackers, matzo, whole-wheat have 7.2 times more Energy, 5 times more Fat, 2.1 times more Omega 3, 14 times more Omega 6, 6.6 times more Carbohydrate, 4.7 times more Fiber and 12.6 times more Protein than Raw Valencia Oranges.
Both Crackers, matzo, whole-wheat as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainValencia OrangesVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 grams Crackers, matzo, whole-wheatVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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