Comparing Nutrients in 1 kilogram Cookies, oatmeal, commercially prepared, regular VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Valencia Oranges	Recommended Dietary Allowance
Energy	155% 4500kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	187% 181g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	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	528% 687g	91% 119g	130g per day for Men 19-50 years
Sugars	340% 247g	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	73.7% 28g	65.8% 25g	38g per day for Men 19-50 years
Protein	111% 62g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	223% 2.67mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	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	148% 590μg	98% 390μg	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	5.56% 5mg	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	17.3% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Valencia Oranges	Recommended Dietary Allowance
Calcium	37% 370mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	323% 26mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	197% 1380mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	NA	55μg per day for Men 19-50 years
Sodium	347% 5200mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.54% 57g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, oatmeal, commercially prepared, regular vs Valencia Oranges:

• Cookies, oatmeal, commercially prepared, regular have 3.1 times more Vitamin B1, 5.8 times more Vitamin B2, 8.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Vitamin A and 97 times more Vitamin C than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Raw Valencia Oranges have similar amounts of Vitamin B6 per 1 kg.
• Both Cookies, oatmeal, commercially prepared, regular 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, oatmeal, commercially prepared, regular vs Valencia Oranges:

• Cookies, oatmeal, commercially prepared, regular have 3.6 times more Copper, 28.7 times more Iron, 3.3 times more Magnesium, 36.5 times more Manganese, 8.1 times more Phosphorus, more Sodium and 13.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Potassium and 15.1 times more Water than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Raw Valencia Oranges have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, oatmeal, commercially prepared, regular have 9.2 times more Energy, 60.3 times more Fat, 129.1 times more Saturated Fat, 8.1 times more Omega 3, 54.8 times more Omega 6, 5.8 times more Carbohydrate and 6 times more Protein than Raw Valencia Oranges.
• Both Cookies, oatmeal, commercially prepared, regular and Raw Valencia Oranges have similar amounts of Fiber per 1 kg.
• Both Cookies, oatmeal, commercially prepared, regular as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.