Comparing Nutrients in 14 ounces Cookies, fig bars VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cookies, fig bars	Valencia Oranges	Recommended Dietary Allowance
Energy	47.6% 1381kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	60.3% 10.3g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	36.3% 47g	130g per day for Men 19-50 years
Sugars	254% 184g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	26% 9.92g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	214% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Valencia Oranges	Recommended Dietary Allowance
Calcium	25.4% 254mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	144% 11.5mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	3.97% 0.091mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35% 246mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	55μg per day for Men 19-50 years
Sodium	93% 1389mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	1.77% 65.5g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, fig bars vs Valencia Oranges:

• Cookies, fig bars have 1.8 times more Vitamin B1, 5.4 times more Vitamin B2, 6.8 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Vitamin A and 161.7 times more Vitamin C than Cookies, fig bars.
• Both Cookies, fig bars and Raw Valencia Oranges have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Cookies, fig bars as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, fig bars vs Valencia Oranges:

• Cookies, fig bars have 1.6 times more Calcium, 4 times more Copper, 32.2 times more Iron, 2.7 times more Magnesium, 14.9 times more Manganese, 3.6 times more Phosphorus, more Sodium and 6.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.2 times more Water than Cookies, fig bars.
• Both Cookies, fig bars and Raw Valencia Oranges have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, fig bars have 7.1 times more Energy, 24.3 times more Fat, 32.1 times more Saturated Fat, 11.4 times more Omega 3, 58.7 times more Omega 6, 6 times more Carbohydrate, 1.8 times more Fiber and 3.6 times more Protein than Raw Valencia Oranges.
• Both Cookies, fig bars as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.