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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Valencia Oranges	Recommended Dietary Allowance
Energy	171% 4970kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	253% 245g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	170% 54.5g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	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	525% 682g	91% 119g	130g per day for Men 19-50 years
Sugars	634% 460g	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	4.97% 3.6g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 445g	NA	g per day for Men 19-50 years
Fiber	71% 27g	65.8% 25g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme 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	96% 1.15mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	115% 460μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	126% 19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Valencia Oranges	Recommended Dietary Allowance
Calcium	16% 160mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	374% 3.37mg	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	975% 78mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	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	99% 690mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	NA	55μg per day for Men 19-50 years
Sodium	234% 3510mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	23.3% 863g	3700g per day for Men 19-50 years

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

• Cookies, chocolate sandwich, with extra creme filling have 1.3 times more Vitamin B1, 3 times more Vitamin B2 and 7.1 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.8 times more Vitamin B5, more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with extra creme filling.
• Both Cookies, chocolate sandwich, with extra creme filling and Raw Valencia Oranges have similar amounts of Vitamin B9 per 1 kg.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cookies, chocolate sandwich, with extra creme filling have 9.1 times more Copper, 86.7 times more Iron, 3.6 times more Magnesium, 21.6 times more Manganese, 4.1 times more Phosphorus, more Sodium and 13 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Calcium, 1.3 times more Potassium and 52.3 times more Water than Cookies, chocolate sandwich, with extra creme filling.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate sandwich, with extra creme filling have 10.1 times more Energy, 81.7 times more Fat, 155.8 times more Saturated Fat, 3.3 times more Omega 3, 55 times more Omega 6, 5.7 times more Carbohydrate and 4.2 times more Protein than Raw Valencia Oranges.
• Both Cookies, chocolate sandwich, with extra creme filling and Raw Valencia Oranges have similar amounts of Fiber per 1 kg.
• Both Cookies, chocolate sandwich, with extra creme filling as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.