Comparing Nutrients in 14 ounces Oranges VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Oranges	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	6.43% 187kcal	60.4% 1750kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	64.5% 62.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	67.5% 21.6g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	185% 2.96g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	124% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	211% 274g	130g per day for Men 19-50 years
Sugars	51% 37g	181% 132g	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	45.7% 33g	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	% 23.4g	g per day for Men 19-50 years
Sucrose	NA	% 72.2g	g per day for Men 19-50 years
Fiber	25% 9.53g	34.5% 13g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	41.5% 23.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	51.4% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	20.8% 0.27mg	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	34.7% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	16% 159mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	61.3% 0.55mg	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	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	138% 3.2mg	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	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	85% 1278mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.86% 31.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Cookies, oatmeal, with raisins:

• Cookies, oatmeal, with raisins contain 3.2 times more Vitamin B1, 5.4 times more Vitamin B2, 7.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Oranges.
• Both Raw Oranges and Cookies, oatmeal, with raisins have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cookies, oatmeal, with raisins:

• Raw Oranges have 1.4 times more Calcium and 10.9 times more Water than Cookies, oatmeal, with raisins.
• While Cookies, oatmeal, with raisins contain 3.1 times more Copper, 23 times more Iron, 3.4 times more Magnesium, 32.1 times more Manganese, 8.1 times more Phosphorus, 1.3 times more Potassium, 11.8 times more Selenium, more Sodium and 9.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Cookies, oatmeal, with raisins contain 9.4 times more Energy, 131.3 times more Fat, 362.6 times more Saturated Fat, 106.4 times more Omega 3, 296.1 times more Omega 6, 5.9 times more Carbohydrate, 3.5 times more Sugars, 1.4 times more Fiber and 6.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cookies, oatmeal, with raisins have insufficient amounts of Glucose and Sucrose in 14 oz.