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Comparing Nutrients in 100 grams Crackers, melba toast, wheatVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Crackers, melba toast, wheat
14%
5%
81%
Valencia Oranges
8%
5%
87%
100 g ▼

Macro Nutrients

13%374kcal
Energy
1.7%49kcal
374 kcalvs49 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.37%2.3g
Fat
0.31%0.3g
2.3 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.05%0.34g
Saturated Fat
0.11%0.035g
0.34 gvs0.035 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.13%0.05g
Omega 3
1%0.016g
0.05 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.05%0.86g
Omega 6
0.26%0.044g
0.86 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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58.8%76.4g
Carbohydrate
9.15%12g
76.4 gvs12 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
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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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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19.5%7.4g
Fiber
6.58%2.5g
7.4 gvs2.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23%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

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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35%0.42mg
Vitamin B1
7.25%0.087mg
Thiamine
0.42 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23%0.3mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.3 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.8%5.1mg
Vitamin B3
1.7%0.27mg
Niacin, nicotinic acid, niacinamide
5.1 mgvs0.27 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.3%0.52mg
Vitamin B5
5%0.25mg
Pantothenic acid
0.52 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.92%0.1mg
Vitamin B6
4.85%0.063mg
Pyridoxine
0.1 mgvs0.063 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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33%132μg
Vitamin B9
9.75%39μg
Folates and Folic Acid
132 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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NA
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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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.3%43mg
Calcium
4%40mg
43 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29.4%0.27mg
Copper
4.1%0.037mg
0.27 mgvs0.037 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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56.3%4.5mg
Iron
1.13%0.09mg
4.5 mgvs0.09 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.3%56mg
Magnesium
2.4%10mg
56 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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46.3%1.06mg
Manganese
1%0.023mg
1.06 mgvs0.023 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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23.6%165mg
Phosphorus
2.43%17mg
165 mgvs17 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.35%148mg
Potassium
5.26%179mg
148 mgvs179 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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100%55μg
Selenium
NA
55 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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56%837mg
Sodium
0%0mg
837 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13.6%1.5mg
Zinc
0.55%0.06mg
1.5 mgvs0.06 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.15%5.5g
Water
2.33%86.3g
5.5 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, melba toast, wheat vs Valencia Oranges:
Comparing minerals per 100 grams for Crackers, melba toast, wheat vs Valencia Oranges:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: