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Comparing Nutrients in 100 grams OrangesVS Crackers, rye, wafers, plain

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
Crackers, rye, wafers, plain
10%
2%
88%
100 g ▼

Macro Nutrients

1.62%47kcal
Energy
11.5%334kcal
47 kcalvs334 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.12%0.12g
Fat
0.93%0.9g
0.12 gvs0.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.047%0.015g
Saturated Fat
0.34%0.11g
0.015 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.44%0.007g
Omega 3
3%0.048g
0.007 gvs0.048 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.11%0.018g
Omega 6
2.05%0.35g
0.018 gvs0.35 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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9.04%11.8g
Carbohydrate
62%80.4g
11.8 gvs80.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13%9.35g
Sugars
1.4%1g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.35 gvs1 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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6.3%2.4g
Fiber
60.3%23g
2.4 gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.68%0.94g
Protein
17%9.6g
0.94 gvs9.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.22%11μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
11 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.25%0.087mg
Vitamin B1
35.6%0.43mg
Thiamine
0.087 mgvs0.43 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.08%0.04mg
Vitamin B2
22.2%0.29mg
Riboflavin
0.04 mgvs0.29 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.76%0.28mg
Vitamin B3
9.9%1.6mg
Niacin, nicotinic acid, niacinamide
0.28 mgvs1.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5%0.25mg
Vitamin B5
11.4%0.57mg
Pantothenic acid
0.25 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.6%0.06mg
Vitamin B6
21%0.27mg
Pyridoxine
0.06 mgvs0.27 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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7.5%30μg
Vitamin B9
11.3%45μg
Folates and Folic Acid
30 μgvs45 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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59%53.2mg
Vitamin C
0.11%0.1mg
Ascorbic acid
53.2 mgvs0.1 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.2%0.18mg
Vitamin E
5.33%0.8mg
Tocopherols and Tocotrienols
0.18 mgvs0.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
4.75%5.7μg
Phytomenadione or phylloquinone
0 μgvs5.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

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

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5%0.045mg
Copper
51.2%0.46mg
0.045 mgvs0.46 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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1.25%0.1mg
Iron
74.3%5.94mg
0.1 mgvs5.94 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.4%10mg
Magnesium
29%121mg
10 mgvs121 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1.1%0.025mg
Manganese
233%5.37mg
0.025 mgvs5.37 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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2%14mg
Phosphorus
47.7%334mg
14 mgvs334 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.32%181mg
Potassium
14.6%495mg
181 mgvs495 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.91%0.5μg
Selenium
43.3%24μg
0.5 μgvs24 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
37%557mg
0 mgvs557 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.64%0.07mg
Zinc
25.5%2.8mg
0.07 mgvs2.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.34%86.8g
Water
0.14%5g
86.8 gvs5 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 Oranges vs Crackers, rye, wafers, plain:
Comparing minerals per 100 grams for Oranges vs Crackers, rye, wafers, plain:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: