Comparing Nutrients in 1 kilogram Cookies, chocolate sandwich, with creme filling, regular VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Oranges	7%	2%	91%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Oranges	Recommended Dietary Allowance
Energy	160% 4640kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	197% 191g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	177% 56.5g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	186% 2.98g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	191% 32.5g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	546% 710g	90% 118g	130g per day for Men 19-50 years
Sugars	561% 407g	129% 94g	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	9.66% 7g	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	% 9.2g	NA	g per day for Men 19-50 years
Sucrose	% 390g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	63% 24g	38g per day for Men 19-50 years
Protein	93% 52g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.2% 2.7mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	46% 0.6mg	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	153% 610μg	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	591% 532mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	165% 24.7mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	228% 274μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Oranges	Recommended Dietary Allowance
Calcium	21% 210mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	50% 0.45mg	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	1518% 121mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	304% 7mg	11% 0.25mg	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	133% 930mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	69% 2340mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	259% 3880mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.84% 31g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, chocolate sandwich, with creme filling, regular vs Oranges:

• Cookies, chocolate sandwich, with creme filling, regular have 2.3 times more Vitamin B1, 6 times more Vitamin B2, 9.2 times more Vitamin B3, 2 times more Vitamin B9, 13.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A, 2.6 times more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Raw Oranges have similar amounts of Vitamin B5 per 1 kg.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, chocolate sandwich, with creme filling, regular vs Oranges:

• Cookies, chocolate sandwich, with creme filling, regular have 7.4 times more Copper, 121.4 times more Iron, 4.7 times more Magnesium, 28 times more Manganese, 6.6 times more Phosphorus, 1.3 times more Potassium, 10.4 times more Selenium, more Sodium and 10.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.9 times more Calcium and 27.9 times more Water than Cookies, chocolate sandwich, with creme filling, regular.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate sandwich, with creme filling, regular have 9.9 times more Energy, 159.5 times more Fat, 376.6 times more Saturated Fat, 42.6 times more Omega 3, 180.7 times more Omega 6, 6 times more Carbohydrate, 4.3 times more Sugars, 1.2 times more Fiber and 5.5 times more Protein than Raw Oranges.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.