Comparing Nutrients in 14 ounces Oranges VS Cookies, vanilla sandwich with creme filling

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cookies, vanilla sandwich with creme filling	4%	37%	59%

Macro Nutrients

	Oranges	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Energy	6.43% 187kcal	66% 1917kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	82% 79.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	37% 12g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	220% 286g	130g per day for Men 19-50 years
Sugars	51% 37g	215% 156g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	86.3% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	66.7% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	31.3% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	5.5% 0.071mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	0% 0mg	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	4.76% 0.71mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Calcium	16% 159mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	50.3% 0.45mg	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	110% 8.77mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	50.4% 1.16mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.24% 8.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Cookies, vanilla sandwich with creme filling:

• Raw Oranges have more Vitamin A, 3.3 times more Vitamin B6 and more Vitamin C than Cookies, vanilla sandwich with creme filling.
• While Cookies, vanilla sandwich with creme filling contain 3 times more Vitamin B1, 6.1 times more Vitamin B2, 9.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B9, 8.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cookies, vanilla sandwich with creme filling:

• Raw Oranges have 1.5 times more Calcium, 2 times more Potassium and 39.4 times more Water than Cookies, vanilla sandwich with creme filling.
• While Cookies, vanilla sandwich with creme filling contain 2.5 times more Copper, 22.1 times more Iron, 1.4 times more Magnesium, 11.7 times more Manganese, 5.4 times more Phosphorus, 6 times more Selenium, more Sodium and 5.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.6 times more Fiber than Cookies, vanilla sandwich with creme filling.
• While Cookies, vanilla sandwich with creme filling contain 10.3 times more Energy, 166.7 times more Fat, 198.6 times more Saturated Fat, 74.3 times more Omega 3, 389.5 times more Omega 6, 6.1 times more Carbohydrate, 4.2 times more Sugars and 4.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cookies, vanilla sandwich with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.