Comparing Nutrients in 14 ounces Oranges with Peel VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Oranges with Peel	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	8.62% 250kcal	77% 2231kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	144% 140g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	238% 76.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	169% 123g	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	47% 18g	36.6% 14g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	38.4% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	31% 0.4mg	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	29.8% 119μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	313% 282mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	27.8% 278mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	258% 2.32mg	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	39.7% 3.18mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	NA	118% 2.7mg	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	12.5% 87.3mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	98% 1472mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.19% 7.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cookie, with peanut butter filling, chocolate-coated per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Cookie, with peanut butter filling, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Cookie, with peanut butter filling, chocolate-coated:

• 14 ounces of Oranges with Peel have more Vitamin C than Cookie, with peanut butter filling, chocolate-coated.
• While 14 oz of Cookie, with peanut butter filling, chocolate-coated contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 9 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cookie, with peanut butter filling, chocolate-coated provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Cookie, with peanut butter filling, chocolate-coated:

• 14 ounces of Oranges with Peel have 2 times more Calcium and 45.7 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While 14 oz of Cookie, with peanut butter filling, chocolate-coated contain 10.3 times more Copper, 2.6 times more Iron, 1.7 times more Phosphorus, 10.4 times more Selenium and 185.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Cookie, with peanut butter filling, chocolate-coated contain similar levels of Magnesium and Potassium per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium
• Both Raw Oranges with Peel as well as Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 1.3 times more Fiber than Cookie, with peanut butter filling, chocolate-coated.
• While 14 oz of Cookie, with peanut butter filling, chocolate-coated contain 8.9 times more Energy, 117.7 times more Fat, 548.6 times more Saturated Fat, 15.1 times more Omega 3, 137.7 times more Omega 6, 3.4 times more Carbohydrate and 6.2 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6