Comparing Nutrients in 14 ounces Cookies, sugar wafer, chocolate-covered VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Valencia Oranges	Recommended Dietary Allowance
Energy	72% 2088kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	214% 68.4g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	71.7% 1.15g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	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	201% 262g	36.3% 47g	130g per day for Men 19-50 years
Sugars	283% 205g	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	35.5% 13.5g	26% 9.92g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	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	31% 0.37mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	15% 59.5μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	57% 8.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Valencia Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	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	61.5% 4.92mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	66.3% 464mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	NA	55μg per day for Men 19-50 years
Sodium	36.5% 548mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.19% 6.87g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, sugar wafer, chocolate-covered vs Valencia Oranges:

• Cookies, sugar wafer, chocolate-covered have 5.4 times more Vitamin B2, 2.3 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Raw Valencia Oranges have similar amounts of Vitamin B1 per 14 oz.
• Both Cookies, sugar wafer, chocolate-covered as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, sugar wafer, chocolate-covered vs Valencia Oranges:

• Cookies, sugar wafer, chocolate-covered have 7.2 times more Copper, 13.8 times more Iron, 4.5 times more Magnesium, 6.9 times more Phosphorus, 1.7 times more Potassium, more Sodium and 10.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Calcium and 49.9 times more Water than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 14 ounces:

• Cookies, sugar wafer, chocolate-covered have 10.7 times more Energy, 92 times more Fat, 492.6 times more Saturated Fat, 18.1 times more Omega 3, 88.3 times more Omega 6, 5.6 times more Carbohydrate, 1.4 times more Fiber and 3.3 times more Protein than Raw Valencia Oranges.
• Both Cookies, sugar wafer, chocolate-covered as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.