Comparing Nutrients in 14 ounces Navel Oranges VS Cookies, shortbread, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, shortbread, reduced fat	5%	28%	67%

Macro Nutrients

	Navel Oranges	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Energy	6.7% 194kcal	61.7% 1790kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	57.3% 55.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	58.2% 18.6g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	124% 21g	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	232% 302g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	119% 86g	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	1.64% 1.2g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	% 17g	% 83.3g	g per day for Men 19-50 years
Fiber	23% 8.73g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookies, shortbread, reduced fat	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	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	81.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	21.7% 0.28mg	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	80.4% 321μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	64.6% 9.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Calcium	17% 171mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	39.7% 0.36mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	68% 1.56mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.39% 14.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Cookies, shortbread, reduced fat:

• Raw Navel Oranges have more Vitamin A and more Vitamin C than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 5.2 times more Vitamin B1, 6.2 times more Vitamin B2, 7.7 times more Vitamin B3, 2.4 times more Vitamin B9, 16.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Cookies, shortbread, reduced fat have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Navel Oranges as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Cookies, shortbread, reduced fat:

• Raw Navel Oranges have 3.3 times more Calcium, 1.9 times more Potassium and 23.9 times more Water than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 2.3 times more Copper, 22.9 times more Iron, 1.3 times more Magnesium, 13.6 times more Manganese, 2.9 times more Phosphorus, more Selenium, 571 times more Sodium and 6.1 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 7.5 times more Fructose and 1.7 times more Fiber than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 9.2 times more Energy, 93.3 times more Fat, 276.1 times more Saturated Fat, 18.6 times more Omega 3, 230.8 times more Omega 6, 6.1 times more Carbohydrate, 2.5 times more Sugars and 5.9 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.