Comparing Nutrients in 14 ounces Navel Oranges VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Navel Oranges	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	6.7% 194kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	79% 76.8g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	140% 45g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	38.2% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	66.7% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	193% 251g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	221% 160g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookies, chocolate, made with rice cereal	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	22.5% 0.27mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	87.8% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	100% 1.3mg	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	33.7% 135μg	24% 95μg	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	261% 235mg	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	3.97% 0.6mg	52% 7.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Calcium	17% 171mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	79.4% 0.71mg	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	6.45% 0.52mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	55.6% 833mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	9.22% 341g	1.4% 51.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Cookies, chocolate, made with rice cereal:

• Raw Navel Oranges have more Vitamin A, 1.4 times more Vitamin B9 and more Vitamin C than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 5.1 times more Vitamin B1, 7.9 times more Vitamin B2, 8.3 times more Vitamin B3, 4.2 times more Vitamin B6, more Vitamin B12, 13.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Cookies, chocolate, made with rice cereal:

• Raw Navel Oranges have 1.3 times more Calcium and 6.6 times more Water than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 4.6 times more Copper, 19.2 times more Iron, 3.5 times more Magnesium, 4.2 times more Phosphorus, 1.4 times more Potassium, more Selenium, 210 times more Sodium and 8.4 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 1.4 times more Fiber than Cookies, chocolate, made with rice cereal.
• While Cookies, chocolate, made with rice cereal contain 9 times more Energy, 129 times more Fat, 664.1 times more Saturated Fat, 17.1 times more Omega 3, 124.3 times more Omega 6, 5 times more Carbohydrate, 4.7 times more Sugars and 3.5 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.