Comparing Nutrients in 14 ounces Cookies, sugar wafer, with creme filling, sugar free VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Florida Oranges	Recommended Dietary Allowance
Energy	72.7% 2108kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	52.8% 17g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	184% 2.95g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	234% 39.7g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	35.2% 46g	130g per day for Men 19-50 years
Sugars	0% 0g	50% 36.3g	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	149% 56.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	25.3% 14g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Florida 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	79.4% 0.95mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.14mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.78% 0.39mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	15.6% 0.2mg	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	41.7% 167μg	17% 67.5μg	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	198% 179mg	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	81.5% 12.2mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Florida Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	17% 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	64% 5.1mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	4.14% 0.095mg	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	22.7% 159mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	18.8% 282mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, with creme filling, sugar free VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, sugar wafer, with creme filling, sugar free versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, sugar wafer, with creme filling, sugar free vs Florida Oranges:

• 14 ounces of Cookies, sugar wafer, with creme filling, sugar free have 2.4 times more Vitamin B1, 3.8 times more Vitamin B2, 4.5 times more Vitamin B3, 2.5 times more Vitamin B9, 17.1 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.6 times more Vitamin B5, 5.7 times more Vitamin B6 and more Vitamin C than Cookies, sugar wafer, with creme filling, sugar free.
• 14 ounces of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookies, sugar wafer, with creme filling, sugar free vs Florida Oranges:

• 14 ounces of Cookies, sugar wafer, with creme filling, sugar free have 14.3 times more Iron, 10.6 times more Manganese, 3.3 times more Phosphorus, 12.6 times more Selenium and more Sodium than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain more Calcium, 1.4 times more Magnesium, 3 times more Potassium and 124.5 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Florida Oranges contain similar levels of Copper per 14 ounces.
• 14 ounces of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Magnesium and Potassium
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Selenium
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Raw Florida Oranges lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, sugar wafer, with creme filling, sugar free have 11.5 times more Energy, 136 times more Fat, 170.3 times more Saturated Fat, 67.5 times more Omega 3, 322.7 times more Omega 6, 5.7 times more Carbohydrate, 6 times more Fiber and 5.1 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain more Sugars than Cookies, sugar wafer, with creme filling, sugar free.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein