Comparing Nutrients in 14 ounces Valencia Oranges VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Valencia Oranges	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	6.7% 194kcal	59.4% 1723kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	31.2% 10g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	234% 304g	130g per day for Men 19-50 years
Sugars	NA	NA	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	7.37% 4.13g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	54.6% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	20.5% 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	38.7% 155μg	34.7% 139μg	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	214% 192mg	1.32% 1.2mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	16% 159mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	122% 1.1mg	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	4.47% 0.36mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	60.6% 1.4mg	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	9.64% 67.5mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	NA	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	80% 1203mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Cookies, brownies, dry mix, regular:

• Raw Valencia Oranges have 12 times more Vitamin A, 1.9 times more Vitamin B5 and 161.7 times more Vitamin C than Cookies, brownies, dry mix, regular.
• While Cookies, brownies, dry mix, regular contain 1.9 times more Vitamin B1, 4.1 times more Vitamin B2 and 6.9 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, brownies, dry mix, regular have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Valencia Oranges as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Cookies, brownies, dry mix, regular:

• Raw Valencia Oranges have 2.1 times more Calcium and 30.8 times more Water than Cookies, brownies, dry mix, regular.
• While Cookies, brownies, dry mix, regular contain 7.5 times more Copper, 22.1 times more Iron, 4 times more Magnesium, 15.3 times more Manganese, 4.8 times more Phosphorus, more Sodium and 10.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, brownies, dry mix, regular have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, brownies, dry mix, regular contain 8.9 times more Energy, 49.7 times more Fat, 72 times more Saturated Fat, 48.2 times more Omega 3, 126.1 times more Omega 6, 6.4 times more Carbohydrate and 3.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cookies, brownies, dry mix, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.