Comparing Nutrients in 1 kilogram Cookies, brownies, dry mix, sugar free VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, dry mix, sugar free	3%	25%	72%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, brownies, dry mix, sugar free	Oranges with Peel	Recommended Dietary Allowance
Energy	147% 4260kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	63% 20g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	197% 3.15g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	250% 42.5g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	618% 804g	119% 155g	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	111% 42g	118% 45g	38g per day for Men 19-50 years
Protein	51.8% 29g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, sugar free	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	71.5% 0.93mg	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	120% 480μg	75% 300μg	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	0% 0mg	789% 710mg	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

	Cookies, brownies, dry mix, sugar free	Oranges with Peel	Recommended Dietary Allowance
Calcium	12% 120mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	63.3% 0.57mg	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	190% 15mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	NA	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	81.4% 570mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	99% 3350mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	55.3% 830mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.95% 35g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, dry mix, sugar free VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, brownies, dry mix, sugar free versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, brownies, dry mix, sugar free vs Oranges with Peel :

• 1 kilogram of Cookies, brownies, dry mix, sugar free has 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.6 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.6 times more Vitamin B5, 11.6 times more Vitamin B6 and more Vitamin C than Cookies, brownies, dry mix, sugar free.
• 1 kilogram of Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Cookies, brownies, dry mix, sugar free as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cookies, brownies, dry mix, sugar free vs Oranges with Peel :

• 1 kilogram of Cookies, brownies, dry mix, sugar free has 1.9 times more Iron, 2.6 times more Phosphorus, 1.7 times more Potassium, 2.9 times more Selenium and 41.5 times more Sodium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5.8 times more Calcium, 2.2 times more Copper, 3.5 times more Magnesium and 23.5 times more Water than Cookies, brownies, dry mix, sugar free.
• 1 kilogram of Cookies, brownies, dry mix, sugar free lack sufficient amounts of Calcium and Magnesium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium
• Both Cookies, brownies, dry mix, sugar free as well as Raw Oranges with Peel lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, brownies, dry mix, sugar free has 6.8 times more Energy, 41.7 times more Fat, 57.7 times more Saturated Fat, 19.7 times more Omega 3, 96.6 times more Omega 6, 5.2 times more Carbohydrate and 2.2 times more Protein than Oranges with Peel .
• Both Cookies, brownies, dry mix, sugar free and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6