Comparing Nutrients in 14 ounces Cookies, gluten-free, lemon wafer VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Oranges with Peel	Recommended Dietary Allowance
Energy	70.5% 2044kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	232% 168g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 168g	NA	g per day for Men 19-50 years
Fiber	0% 0g	47% 18g	38g per day for Men 19-50 years
Protein	0% 0g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	28.4% 0.37mg	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	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	82.6% 12.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, lemon wafer	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	25% 0.23mg	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	8.93% 0.71mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	NA	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	22% 155mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, lemon wafer VS Oranges with Peel per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, lemon wafer versus 14 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, lemon wafer vs Oranges with Peel :

• 14 ounces of Cookies, gluten-free, lemon wafer have 1.5 times more Vitamin B2 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2.2 times more Vitamin B1, 7.7 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• 14 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 14 ounces for Cookies, gluten-free, lemon wafer vs Oranges with Peel :

• 14 ounces of Cookies, gluten-free, lemon wafer have 1.8 times more Phosphorus and 55.5 times more Sodium than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 7.8 times more Calcium, more Copper, 4.4 times more Iron, 4.7 times more Magnesium, 5.4 times more Potassium and 73.5 times more Water than Cookies, gluten-free, lemon wafer.
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium and Potassium
• Both Cookies, gluten-free, lemon wafer as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, lemon wafer have 8.2 times more Energy, 80.6 times more Fat, 300 times more Saturated Fat, 6.1 times more Omega 3, 58.1 times more Omega 6 and 4.8 times more Carbohydrate than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• 14 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6