Comparing Nutrients in 14 ounces Oranges with Peel VS Cookies, peanut butter, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, peanut butter, commercially prepared, soft-type	4%	47%	49%

Macro Nutrients

	Oranges with Peel	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	8.62% 250kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	76.3% 24.4g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	99% 17g	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	176% 229g	130g per day for Men 19-50 years
Sugars	NA	NA	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, peanut butter, commercially prepared, soft-type	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	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	28.7% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	8.24% 0.11mg	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	66.5% 266μg	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	313% 282mg	0% 0mg	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, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	27.8% 278mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	35.3% 0.32mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	74.2% 1.7mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	8.83% 327g	1.23% 45.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cookies, peanut butter, commercially prepared, soft-type per 14 oz

Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Cookies, peanut butter, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oranges with Peel vs Cookies, peanut butter, commercially prepared, soft-type:

• 14 ounces of Oranges with Peel have 3.4 times more Vitamin B6 and more Vitamin C than Cookies, peanut butter, commercially prepared, soft-type.
• While 14 oz of Cookies, peanut butter, commercially prepared, soft-type contain 2.5 times more Vitamin B1, 3.3 times more Vitamin B2, 4.3 times more Vitamin B3 and 2.2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, peanut butter, commercially prepared, soft-type provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oranges with Peel vs Cookies, peanut butter, commercially prepared, soft-type:

• 14 ounces of Oranges with Peel have 5.8 times more Calcium, 1.8 times more Potassium and 7.2 times more Water than Cookies, peanut butter, commercially prepared, soft-type.
• While 14 oz of Cookies, peanut butter, commercially prepared, soft-type contain 1.4 times more Copper, 2.3 times more Magnesium, 4 times more Phosphorus, 6.3 times more Selenium, 168 times more Sodium and 5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, peanut butter, commercially prepared, soft-type contain similar levels of Iron per 14 ounces.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cookies, peanut butter, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges with Peel have 2.6 times more Fiber than Cookies, peanut butter, commercially prepared, soft-type.
• While 14 oz of Cookies, peanut butter, commercially prepared, soft-type contain 7.3 times more Energy, 81.3 times more Fat, 175.7 times more Saturated Fat, 7.1 times more Omega 3, 96.4 times more Omega 6, 3.7 times more Carbohydrate and 4.1 times more Protein than Raw Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6