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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Oranges with Peel	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Energy	8.62% 250kcal	67.5% 1957kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	83.8% 81.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	87% 28g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	47.3% 61.5g	228% 296g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.5g	g per day for Men 19-50 years
Sucrose	NA	% 180g	g per day for Men 19-50 years
Fiber	47% 18g	5.22% 2g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	27.8% 278mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	39.7% 3.18mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	12.5% 87.3mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	53% 798mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	8.83% 327g	0.18% 6.63g	3700g per day for Men 19-50 years

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

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

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

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

• 14 ounces of Oranges with Peel have 5 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 1.9 times more Potassium and 49.3 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 1.8 times more Phosphorus, 100.5 times more Sodium and 2.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, gluten-free, vanilla sandwich, with creme filling contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of 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 Oranges with Peel have 9 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 7.8 times more Energy, 68.2 times more Fat, 200.2 times more Saturated Fat, 26.9 times more Omega 3, 54.8 times more Omega 6, 4.8 times more Carbohydrate and 2 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 14 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Fiber