Comparing Nutrients in 14 ounces Cookies, peanut butter sandwich, regular VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Valencia Oranges	Recommended Dietary Allowance
Energy	65.4% 1897kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	86.3% 83.7g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	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	200% 260g	36.3% 47g	130g per day for Men 19-50 years
Sugars	194% 141g	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	20% 7.54g	26% 9.92g	38g per day for Men 19-50 years
Protein	62.4% 35g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	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	60.5% 242μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38% 0.91μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	49.5% 7.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Valencia Oranges	Recommended Dietary Allowance
Calcium	21% 210mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	129% 10.3mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	107% 746mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	55.6% 30.6μg	NA	55μg per day for Men 19-50 years
Sodium	97% 1461mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.2% 4.2mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.3% 11g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, peanut butter sandwich, regular vs Valencia Oranges:

• Cookies, peanut butter sandwich, regular have 3.7 times more Vitamin B1, 6.6 times more Vitamin B2, 13.6 times more Vitamin B3, 3.7 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A and 485 times more Vitamin C than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, peanut butter sandwich, regular vs Valencia Oranges:

• Cookies, peanut butter sandwich, regular have 1.3 times more Calcium, 6.4 times more Copper, 28.9 times more Iron, 4.9 times more Magnesium, 39.7 times more Manganese, 11.1 times more Phosphorus, more Sodium and 17.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 30.8 times more Water than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Raw Valencia Oranges have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, peanut butter sandwich, regular have 9.8 times more Energy, 70.3 times more Fat, 142.7 times more Saturated Fat, 6.7 times more Omega 3, 83.8 times more Omega 6, 5.5 times more Carbohydrate and 8.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Fiber than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.