Comparing Nutrients in 1 kilogram Cookie, butter or sugar, with chocolate icing or filling VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cookie, butter or sugar, with chocolate icing or filling	Valencia Oranges	Recommended Dietary Allowance
Energy	173% 5030kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	242% 235g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	463% 148g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	278% 47.3g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	529% 688g	91% 119g	130g per day for Men 19-50 years
Sugars	466% 338g	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	50% 19g	65.8% 25g	38g per day for Men 19-50 years
Protein	73.2% 41g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cookie, butter or sugar, with chocolate icing or filling	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	283% 3.4mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	48.5% 0.63mg	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	178% 710μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.5% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	539% 485mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.67% 10IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	121% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, butter or sugar, with chocolate icing or filling	Valencia Oranges	Recommended Dietary Allowance
Calcium	19% 190mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	41% 0.37mg	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	305% 24.4mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	106% 740mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	69% 2340mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	NA	55μg per day for Men 19-50 years
Sodium	201% 3010mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookie, butter or sugar, with chocolate icing or filling vs Valencia Oranges:

• Cookie, butter or sugar, with chocolate icing or filling has 3.9 times more Vitamin B1, 4.8 times more Vitamin B2, 7.7 times more Vitamin B3, 1.8 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.4 times more Vitamin B6 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookie, butter or sugar, with chocolate icing or filling vs Valencia Oranges:

• Cookie, butter or sugar, with chocolate icing or filling has 9.9 times more Copper, 27.1 times more Iron, 1.3 times more Magnesium, 4.4 times more Phosphorus, 1.3 times more Potassium, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Calcium and 43.2 times more Water than Cookie, butter or sugar, with chocolate icing or filling.

Comparison of macro-nutrients per 1 kilogram:

• Cookie, butter or sugar, with chocolate icing or filling has 10.3 times more Energy, 78.3 times more Fat, 422.9 times more Saturated Fat, 22.3 times more Omega 3, 107.5 times more Omega 6, 5.8 times more Carbohydrate and 3.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Fiber than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.