Comparing Nutrients in 14 ounces Valencia Oranges VS Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	6%	3%	91%

Macro Nutrients

	Valencia Oranges	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Energy	6.7% 194kcal	41.7% 1211kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	4.46% 4.33g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	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	227% 295g	130g per day for Men 19-50 years
Sugars	NA	237% 172g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	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	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	6.4% 0.083mg	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	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	0.44% 0.4mg	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	Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes	Recommended Dietary Allowance
Calcium	16% 159mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	74% 0.67mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	NA	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	NA	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	46% 691mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.26% 343g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes:

• 14 ounces of Valencia Oranges have 4.4 times more Vitamin B5, 3 times more Vitamin B6, 2.1 times more Vitamin B9 and 485 times more Vitamin C than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 14 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 4.3 times more Vitamin B2, 4.9 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• Both Valencia Oranges and Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 14 ounces of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C

Comparing minerals per 14 ounces for Valencia Oranges vs Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes:

• 14 ounces of Valencia Oranges have 1.3 times more Calcium, 1.6 times more Potassium and 4.9 times more Water than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 14 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 4.5 times more Copper, 30.9 times more Iron, 2.5 times more Magnesium, 4.2 times more Phosphorus, more Sodium and 7.7 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Valencia Oranges have 1.6 times more Fiber than Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes.
• While 14 oz of Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes contain 6.2 times more Energy, 6.2 times more Carbohydrate and 4.8 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein