Comparing Nutrients in 14 ounces Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Navel Oranges	Recommended Dietary Allowance
Energy	65% 1889kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	88% 85.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	51.3% 16.4g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	48.2% 8.2g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	197% 143g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	23% 8.73g	38g per day for Men 19-50 years
Protein	34% 19g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.32mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	24% 0.31mg	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	29.8% 119μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Navel Oranges	Recommended Dietary Allowance
Calcium	9.53% 95mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	243% 19.4mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	5% 0.12mg	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	58.4% 409mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	140% 2096mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Navel Oranges:

• 14 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 1.8 times more Vitamin B1, 3.2 times more Vitamin B2 and 4.3 times more Vitamin B3 than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 7.3 times more Vitamin B5 and 2.5 times more Vitamin B6 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Navel Oranges provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B5
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Navel Oranges:

• 14 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 6.9 times more Copper, 37.7 times more Iron, 4.4 times more Magnesium, 4.5 times more Phosphorus, 528 times more Sodium and 15.4 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.8 times more Calcium and 54.8 times more Water than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Navel Oranges contain similar levels of Potassium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 9.7 times more Energy, 143.3 times more Fat, 243.5 times more Saturated Fat, 10.7 times more Omega 3, 89.8 times more Omega 6, 5.6 times more Carbohydrate, 4.2 times more Sugars, 1.5 times more Fiber and 5.3 times more Protein than Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein