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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Oranges with Peel	Recommended Dietary Allowance
Energy	155% 4500kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	111% 62g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	223% 2.67mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	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	148% 590μg	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	5.56% 5mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	37% 370mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	323% 26mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	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	197% 1380mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	347% 5200mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.54% 57g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, regular VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, oatmeal, commercially prepared, regular 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, oatmeal, commercially prepared, regular vs Oranges with Peel :

• 1 kilogram of Cookies, oatmeal, commercially prepared, regular has 2.7 times more Vitamin B1, 4.6 times more Vitamin B2, 4.5 times more Vitamin B3 and 2 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.4 times more Vitamin B6 and 142 times more Vitamin C than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Oranges with Peel provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin C
• Both Cookies, oatmeal, commercially prepared, regular as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cookies, oatmeal, commercially prepared, regular vs Oranges with Peel :

• 1 kilogram of Cookies, oatmeal, commercially prepared, regular has 2.4 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 6.3 times more Phosphorus, 14 times more Selenium, 260 times more Sodium and 7.2 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.9 times more Calcium, 1.4 times more Potassium and 14.4 times more Water than Cookies, oatmeal, commercially prepared, regular.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, oatmeal, commercially prepared, regular has 7.1 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, 4.4 times more Carbohydrate and 4.8 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.6 times more Fiber than Cookies, oatmeal, commercially prepared, regular.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6