Comparing Nutrients in 100 calories Crackers, wheat, sandwich, with peanut butter fillingVS Oranges

Weight per 100 calories

Crackers, wheat, sandwich, with peanut butter filling

20g

Oranges

213g

Crackers, wheat, sandwich, with peanut butter filling have 10.5 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Crackers, wheat, sandwich, with peanut butter filling or Oranges?

Macros Ratio

Protein Fat Carbs

Crackers, wheat, sandwich, with peanut butter filling

11%

47%

42%

Oranges

91%

100 kcal ▼

Macro Nutrients

Crackers, wheat, sandwich, with peanut butter fillingvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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5.56%5.4g

Fat

0.26%0.26g

5.4 gvs0.26 g

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

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2.9%0.93g

Saturated Fat

0.1%0.032g

0.93 gvs0.032 g

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

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5.2%0.083g

Omega 3

0.93%0.015g

0.083 gvs0.015 g

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

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10%1.7g

Omega 6

0.23%0.038g

1.7 gvs0.038 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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8.36%11g

Carbohydrate

19.2%25g

11 gvs25 g

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

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Sugars

27.4%20g

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

NA gvs20 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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2.34%0.89g

Fiber

13.4%5.1g

0.89 gvs5.1 g

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

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4.87%2.73g

Protein

3.57%2g

2.73 gvs2 g

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

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Vitamins

Crackers, wheat, sandwich, with peanut butter fillingvs Oranges

0%0μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

0 μgvs23.4 μg

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

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6.55%0.079mg

Vitamin B1

15.4%0.19mg

Thiamine

0.079 mgvs0.19 mg

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

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4.55%0.059mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.059 mgvs0.085 mg

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

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7.42%1.2mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs0.6 mg

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

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2.28%0.11mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.11 mgvs0.53 mg

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

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2.13%0.028mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.028 mgvs0.13 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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3.54%14μg

Vitamin B9

16%64μg

Folates and Folic Acid

14 μgvs64 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

126%113mg

Ascorbic acid

0 mgvs113 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

2.55%0.38mg

Tocopherols and Tocotrienols

NA mgvs0.38 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, wheat, sandwich, with peanut butter fillingvs Oranges

3.43%34.3mg

Calcium

8.5%85mg

34.3 mgvs85 mg

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

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1.23%0.011mg

Copper

10.6%0.096mg

0.011 mgvs0.096 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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6.74%0.54mg

Iron

2.66%0.21mg

0.54 mgvs0.21 mg

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

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1.83%7.68mg

Magnesium

5.07%21.3mg

7.68 mgvs21.3 mg

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

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6.16%0.14mg

Manganese

2.3%0.053mg

0.14 mgvs0.053 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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10%70mg

Phosphorus

4.26%29.8mg

70 mgvs29.8 mg

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

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1.76%60mg

Potassium

11.3%385mg

60 mgvs385 mg

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

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8%4.4μg

Selenium

1.93%1.06μg

4.4 μgvs1.06 μg

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

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11%163mg

Sodium

0%0mg

163 mgvs0 mg

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

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1.5%0.17mg

Zinc

1.35%0.15mg

0.17 mgvs0.15 mg

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

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0.019%0.69g

Water

5%185g

0.69 gvs185 g

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

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Lets compare vitamin content per 100 calories of Crackers, wheat, sandwich, with peanut butter filling vs Oranges:

Crackers, wheat, sandwich, with peanut butter filling have 2 times more Vitamin B3 than Raw Oranges.
While Raw Oranges contain more Vitamin A, 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 4.7 times more Vitamin B5, 4.6 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Crackers, wheat, sandwich, with peanut butter filling.
Both Crackers, wheat, sandwich, with peanut butter filling as well as Raw Oranges have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Crackers, wheat, sandwich, with peanut butter filling vs Oranges:

Crackers, wheat, sandwich, with peanut butter filling have 2.5 times more Iron, 2.7 times more Manganese, 2.4 times more Phosphorus, 4.1 times more Selenium and more Sodium than Raw Oranges.
While Raw Oranges contain 2.5 times more Calcium, 8.6 times more Copper, 2.8 times more Magnesium, 6.4 times more Potassium and 268.7 times more Water than Crackers, wheat, sandwich, with peanut butter filling.
Both Crackers, wheat, sandwich, with peanut butter filling and Raw Oranges have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Crackers, wheat, sandwich, with peanut butter filling have 21.1 times more Fat, 29.1 times more Saturated Fat, 5.6 times more Omega 3, 44.5 times more Omega 6 and 1.4 times more Protein than Raw Oranges.
While Raw Oranges contain 2.3 times more Carbohydrate and 5.7 times more Fiber than Crackers, wheat, sandwich, with peanut butter filling.
Both Crackers, wheat, sandwich, with peanut butter filling and Raw Oranges have similar amounts of Energy per 100 kcal.
Both Crackers, wheat, sandwich, with peanut butter filling as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Crackers, wheat, sandwich, with peanut butter fillingVS Crackers, whole-wheatOrangesVS Crackers, whole-wheatCrackers, wheat, sandwich, with peanut butter fillingVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Crackers, wheat, sandwich, with peanut butter fillingVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Crackers, wheat, sandwich, with peanut butter filling or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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