Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate sandwich, with creme filling VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Oranges	7%	2%	91%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Oranges	Recommended Dietary Allowance
Energy	65% 1881kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	73.2% 71g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	98% 31.4g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	40.8% 6.93g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	36% 46.6g	130g per day for Men 19-50 years
Sugars	268% 194g	51% 37g	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	0% 0g	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	% 3.97g	NA	g per day for Men 19-50 years
Sucrose	% 189g	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	25% 9.53g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	18.3% 0.24mg	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	0% 0μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	235% 211mg	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	61% 9.17mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Oranges	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	20% 0.18mg	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	139% 11mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	89% 2.04mg	4.3% 0.099mg	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	39.7% 278mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	72.8% 1091mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.3% 11.3g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, chocolate sandwich, with creme filling vs Oranges:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 12.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate sandwich, with creme filling vs Oranges:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 5.8 times more Copper, 28.1 times more Iron, 4 times more Magnesium, 20.6 times more Manganese, 5 times more Phosphorus, more Sodium and 9.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.1 times more Calcium and 30.5 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Raw Oranges have similar amounts of Potassium per 14 oz.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw Oranges have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 10.1 times more Energy, 149.1 times more Fat, 527 times more Saturated Fat, 8 times more Omega 3, 97 times more Omega 6, 6.5 times more Carbohydrate, 5.2 times more Sugars and 2.3 times more Protein than Raw Oranges.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Raw Oranges have similar amounts of Fiber per 14 oz.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.