Comparing Nutrients in 1 kilogram Cookies, peanut butter sandwich, regular VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Oranges with Peel	Recommended Dietary Allowance
Energy	165% 4780kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	218% 211g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	217% 37g	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	505% 656g	119% 155g	130g per day for Men 19-50 years
Sugars	489% 354g	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	50% 19g	118% 45g	38g per day for Men 19-50 years
Protein	157% 88g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	234% 37.4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.15mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	153% 610μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	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	125% 18.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Oranges with Peel	Recommended Dietary Allowance
Calcium	53% 530mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	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	325% 26mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	397% 9.1mg	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	269% 1880mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	245% 3680mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.76% 28g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, regular VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, peanut butter sandwich, 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, peanut butter sandwich, regular vs Oranges with Peel :

• 1 kilogram of Cookies, peanut butter sandwich, regular has 3.3 times more Vitamin B1, 5.3 times more Vitamin B2, 7.5 times more Vitamin B3, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 710 times more Vitamin C than Cookies, peanut butter sandwich, regular.
• 1 kilogram of Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Cookies, peanut butter sandwich, regular as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Cookies, peanut butter sandwich, regular vs Oranges with Peel :

• 1 kilogram of Cookies, peanut butter sandwich, regular has 4.2 times more Copper, 3.3 times more Iron, 3.5 times more Magnesium, 8.5 times more Phosphorus, 11 times more Selenium, 184 times more Sodium and 9.6 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Calcium and 29.4 times more Water than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Oranges with Peel contain similar levels of Potassium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, peanut butter sandwich, regular has 7.6 times more Energy, 70.3 times more Fat, 142.7 times more Saturated Fat, 6.7 times more Omega 3, 83.8 times more Omega 6, 4.2 times more Carbohydrate and 6.8 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.4 times more Fiber than Cookies, peanut butter sandwich, regular.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6