Comparing Nutrients in 1 kilogram Cookies, Marie biscuit VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cookies, Marie biscuit	Navel Oranges	Recommended Dietary Allowance
Energy	140% 4060kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	109% 106g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	165% 53g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	543% 705g	96% 125g	130g per day for Men 19-50 years
Sugars	292% 212g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	92% 35g	58% 22g	38g per day for Men 19-50 years
Protein	126% 70.5g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	451% 5.4mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	379% 4.93mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	241% 38.6mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	60.8% 0.79mg	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	295% 1180μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	79% 1.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	657% 591mg	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	30% 4.5mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Navel Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	43.3% 0.39mg	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	0% 0mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	12.6% 0.29mg	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	276% 1930mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	90% 3070mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	435% 239μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	247% 3700mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	2.65% 98g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, Marie biscuit vs Navel Oranges:

• Cookies, Marie biscuit have 8 times more Vitamin B1, 9.7 times more Vitamin B2, 9.1 times more Vitamin B3, 3.5 times more Vitamin B9, more Vitamin B12, 3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 12 times more Vitamin A and more Vitamin C than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Raw Navel Oranges have similar amounts of Vitamin B6 per 1 kg.
• Both Cookies, Marie biscuit as well as Raw Navel Oranges have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, Marie biscuit vs Navel Oranges:

• Cookies, Marie biscuit have 2.6 times more Copper, 2.5 times more Magnesium, 8.4 times more Phosphorus, 1.8 times more Potassium, more Selenium, 370 times more Sodium and 7.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain more Calcium, more Iron and 8.8 times more Water than Cookies, Marie biscuit.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, Marie biscuit have 8.3 times more Energy, 70.5 times more Fat, 311.2 times more Saturated Fat, 13.1 times more Omega 3, 67.5 times more Omega 6, 5.6 times more Carbohydrate, 2.5 times more Sugars, 1.6 times more Fiber and 7.7 times more Protein than Raw Navel Oranges.
• Both Cookies, Marie biscuit as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.