Comparing Nutrients in 14 ounces Valencia Oranges VS Glutino, Gluten Free Cookies, Chocolate Vanilla Creme

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	2%	34%	64%

Macro Nutrients

	Valencia Oranges	Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	Recommended Dietary Allowance
Energy	6.7% 194kcal	65% 1881kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	73.2% 71g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	98% 31.4g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	40.8% 6.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	232% 302g	130g per day for Men 19-50 years
Sugars	NA	268% 194g	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	0% 0g	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	% 3.97g	g per day for Men 19-50 years
Sucrose	NA	% 189g	g per day for Men 19-50 years
Fiber	26% 9.92g	26% 9.92g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	0% 0mg	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	0% 0μg	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	214% 192mg	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	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	Glutino, Gluten Free Cookies, Chocolate Vanilla Creme	Recommended Dietary Allowance
Calcium	16% 159mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	115% 1.04mg	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	139% 11mg	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	89% 2.04mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	72.8% 1091mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.3% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Glutino, Gluten Free Cookies, Chocolate Vanilla Creme:

• Raw Valencia Oranges have 1.7 times more Vitamin B1, 1.7 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Glutino, Gluten Free Cookies, Chocolate Vanilla Creme.
• While Glutino, Gluten Free Cookies, Chocolate Vanilla Creme contain 1.9 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Valencia Oranges.

Comparing minerals per 14 ounces for Valencia Oranges vs Glutino, Gluten Free Cookies, Chocolate Vanilla Creme:

• Raw Valencia Oranges have 2.1 times more Calcium and 30.4 times more Water than Glutino, Gluten Free Cookies, Chocolate Vanilla Creme.
• While Glutino, Gluten Free Cookies, Chocolate Vanilla Creme contain 7.1 times more Copper, 31.2 times more Iron, 4 times more Magnesium, 22.4 times more Manganese, 4.1 times more Phosphorus, more Sodium and 11 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Glutino, Gluten Free Cookies, Chocolate Vanilla Creme have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Glutino, Gluten Free Cookies, Chocolate Vanilla Creme contain 9.7 times more Energy, 59.6 times more Fat, 225.9 times more Saturated Fat, 3.5 times more Omega 3, 39.7 times more Omega 6, 6.4 times more Carbohydrate and 2.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Glutino, Gluten Free Cookies, Chocolate Vanilla Creme have similar amounts of Fiber per 14 oz.
• Both Raw Valencia Oranges as well as Glutino, Gluten Free Cookies, Chocolate Vanilla Creme have insufficient amounts of Glucose and Sucrose in 14 oz.