Comparing Nutrients in 14 ounces Oranges VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Oranges	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	6.43% 187kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	106% 102g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	213% 68.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	204% 265g	130g per day for Men 19-50 years
Sugars	51% 37g	204% 148g	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	25% 9.53g	23% 8.73g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	19.5% 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	29.8% 119μg	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	16% 159mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	85.6% 0.77mg	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	4.96% 0.4mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	80% 1.84mg	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	7.94% 55.6mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Cookies, graham crackers, chocolate-coated:

• Raw Oranges have 5.5 times more Vitamin A and 532 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 3.1 times more Vitamin B1, 3.8 times more Vitamin B2, 6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9, more Vitamin B12, 5.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Cookies, graham crackers, chocolate-coated have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Oranges as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cookies, graham crackers, chocolate-coated:

• Raw Oranges have 43.4 times more Water than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 4.3 times more Copper, 20 times more Iron, 1.6 times more Magnesium, 18.6 times more Manganese, 6.2 times more Phosphorus, 1.5 times more Potassium, 22.2 times more Selenium, more Sodium and 2.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cookies, graham crackers, chocolate-coated have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, graham crackers, chocolate-coated contain 10.6 times more Energy, 215 times more Fat, 1146.7 times more Saturated Fat, 7.6 times more Omega 3, 250.3 times more Omega 6, 5.7 times more Carbohydrate, 4 times more Sugars and 4.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Cookies, graham crackers, chocolate-coated have similar amounts of Fiber per 14 oz.
• Both Raw Oranges as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.