Comparing Nutrients in 14 ounces Valencia Oranges VS Cookies, chocolate chip, commercially prepared, regular, lower fat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%

Macro Nutrients

	Valencia Oranges	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Energy	6.7% 194kcal	61.7% 1790kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	73.3% 71g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	124% 21g	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	206% 268g	130g per day for Men 19-50 years
Sugars	NA	180% 130g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	49% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	6.7% 0.087mg	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	61.5% 246μg	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	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	NA	39% 5.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Calcium	16% 159mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	90% 0.81mg	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	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	68% 1.56mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	NA	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	111% 1659mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.79% 29.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• Raw Valencia Oranges have more Vitamin A, 1.5 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 3 times more Vitamin B1, 4.6 times more Vitamin B2, 7.2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• Raw Valencia Oranges have more Calcium, 1.3 times more Potassium and 11.7 times more Water than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 5.5 times more Copper, 35.8 times more Iron, 3.2 times more Magnesium, 17.1 times more Manganese, 3.7 times more Phosphorus, more Sodium and 9.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Cookies, chocolate chip, commercially prepared, regular, lower fat contain 9.2 times more Energy, 59.7 times more Fat, 170.3 times more Saturated Fat, 20.6 times more Omega 3, 120.7 times more Omega 6, 5.7 times more Carbohydrate and 5.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Fiber per 14 oz.
• Both Raw Valencia Oranges as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.