Comparing Nutrients in 14 ounces Navel Oranges VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Navel Oranges	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	6.7% 194kcal	74% 2147kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	190% 60.7g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	50% 8.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	192% 249g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	224% 163g	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	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	% 7.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 17g	% 147g	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	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	NA	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	NA	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	261% 235mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	17% 171mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	114% 1.03mg	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	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	71% 1.63mg	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	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	39.7% 1349mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cookies, gluten-free, chocolate wafer per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Cookies, gluten-free, chocolate wafer:

• 14 oz of Cookies, gluten-free, chocolate wafer contain 1.6 times more Vitamin B5 than Raw Navel Oranges.

Comparing minerals per 14 ounces for Navel Oranges vs Cookies, gluten-free, chocolate wafer:

• 14 ounces of Navel Oranges have 62.8 times more Water than Cookies, gluten-free, chocolate wafer.
• While 14 oz of Cookies, gluten-free, chocolate wafer contain 2.5 times more Calcium, 6.6 times more Copper, 28.2 times more Iron, 3.7 times more Magnesium, 14.2 times more Manganese, 6.3 times more Phosphorus, 2 times more Potassium, 122 times more Sodium and 9.8 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have more Fructose and 1.4 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While 14 oz of Cookies, gluten-free, chocolate wafer contain 11 times more Energy, 202.8 times more Fat, 899.9 times more Saturated Fat, 13.8 times more Omega 3, 92.8 times more Omega 6, 5 times more Carbohydrate, 4.8 times more Sugars and 4.5 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein