Comparing Nutrients in 14 ounces Navel Oranges VS Cookies, gluten-free, vanilla sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Navel Oranges	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Energy	6.7% 194kcal	67.5% 1957kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	83.8% 81.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	87% 28g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	56.3% 9.57g	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	228% 296g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	256% 185g	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	2.1% 1.5g	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	% 3.5g	g per day for Men 19-50 years
Sucrose	% 17g	% 180g	g per day for Men 19-50 years
Fiber	23% 8.73g	5.22% 2g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookies, gluten-free, vanilla sandwich, with creme filling	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	NA	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, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	17% 171mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	20% 0.18mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	39% 0.9mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	12.3% 417mg	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	53% 798mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cookies, gluten-free, vanilla sandwich, with creme filling per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Cookies, gluten-free, vanilla sandwich, with creme filling 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, vanilla sandwich, with creme filling:

• Both Raw Navel Oranges and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Navel Oranges vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• 14 ounces of Navel Oranges have 3.1 times more Calcium, 1.6 times more Potassium and 51.5 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, vanilla sandwich, with creme filling contain 2.6 times more Iron, 7.8 times more Manganese, 1.7 times more Phosphorus, 201 times more Sodium and 2.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cookies, gluten-free, vanilla sandwich, with creme filling contain similar levels of Copper and Magnesium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 14 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 5.9 times more Fructose and 4.4 times more Fiber than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 14 oz of Cookies, gluten-free, vanilla sandwich, with creme filling contain 10.1 times more Energy, 136.5 times more Fat, 412.1 times more Saturated Fat, 47.8 times more Omega 3, 104.9 times more Omega 6, 5.9 times more Carbohydrate, 5.5 times more Sugars and 2.9 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 14 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Fiber