Comparing Nutrients in 1 kilogram Cookies, gluten-free, lemon wafer VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Oranges with Peel	Recommended Dietary Allowance
Energy	178% 5150kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	249% 242g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	328% 105g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	150% 25.6g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	572% 744g	119% 155g	130g per day for Men 19-50 years
Sugars	584% 423g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 423g	NA	g per day for Men 19-50 years
Fiber	0% 0g	118% 45g	38g per day for Men 19-50 years
Protein	0% 0g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	208% 31mg	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, gluten-free, lemon wafer	Oranges with Peel	Recommended Dietary Allowance
Calcium	9% 90mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	22.5% 1.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	8.26% 0.19mg	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	55.7% 390mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.3% 11g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, lemon wafer VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, gluten-free, lemon wafer 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, gluten-free, lemon wafer vs Oranges with Peel :

• 1 kilogram of Cookies, gluten-free, lemon wafer has 1.5 times more Vitamin B2 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.2 times more Vitamin B1, 7.7 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• 1 kilogram of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 1 kilogram for Cookies, gluten-free, lemon wafer vs Oranges with Peel :

• 1 kilogram of Cookies, gluten-free, lemon wafer has 1.8 times more Phosphorus and 55.5 times more Sodium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 7.8 times more Calcium, more Copper, 4.4 times more Iron, 4.7 times more Magnesium, 5.4 times more Potassium and 73.5 times more Water than Cookies, gluten-free, lemon wafer.
• 1 kilogram of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium and Potassium
• Both Cookies, gluten-free, lemon wafer as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, gluten-free, lemon wafer has 8.2 times more Energy, 80.6 times more Fat, 300 times more Saturated Fat, 6.1 times more Omega 3, 58.1 times more Omega 6 and 4.8 times more Carbohydrate than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• 1 kilogram of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6