Lets compare vitamin content per 100 grams of Navel Oranges vs Crackers, matzo, whole-wheat:
Raw Navel Oranges have more Vitamin A and more Vitamin C than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 5.4 times more Vitamin B1, 5.3 times more Vitamin B2, 12.7 times more Vitamin B3, 4.8 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Navel Oranges.
Both Raw Navel Oranges and Crackers, matzo, whole-wheat have similar amounts of Vitamin B9 per 100 g.
Both Raw Navel Oranges as well as Crackers, matzo, whole-wheat have insufficient amounts of Vitamin B12 in 100 g.
Comparing minerals per 100 grams for Navel Oranges vs Crackers, matzo, whole-wheat:
Raw Navel Oranges have 1.9 times more Calcium and 17.9 times more Water than Crackers, matzo, whole-wheat.
While Crackers, matzo, whole-wheat contain 9 times more Copper, 35.8 times more Iron, 12.2 times more Magnesium, 120.7 times more Manganese, 13.3 times more Phosphorus, 1.9 times more Potassium, more Selenium and 32.6 times more Zinc than Raw Navel Oranges.
Comparison of macro-nutrients per 100 grams:
Crackers, matzo, whole-wheat contain 7.2 times more Energy, 10 times more Fat, 3.7 times more Omega 3, 26.9 times more Omega 6, 6.3 times more Carbohydrate, 5.4 times more Fiber and 14.4 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Crackers, matzo, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.