Comparing Nutrients in 1 kilogram Cookies, vanilla sandwich with creme filling, reduced fat VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling, reduced fat	Oranges with Peel	Recommended Dietary Allowance
Energy	146% 4230kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	99% 31.8g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	64.2% 11g	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	601% 782g	119% 155g	130g per day for Men 19-50 years
Sugars	517% 375g	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	55.3% 21g	118% 45g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling, reduced fat	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	335% 4mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	188% 30mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	233% 930μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	87.3% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling, reduced fat	Oranges with Peel	Recommended Dietary Allowance
Calcium	42% 420mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	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	281% 22.5mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	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	85.7% 600mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	30.6% 1040mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	320% 176μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	236% 3540mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.7% 62.5g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, vanilla sandwich with creme filling, reduced fat VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, vanilla sandwich with creme filling, reduced fat 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, vanilla sandwich with creme filling, reduced fat vs Oranges with Peel :

• 1 kilogram of Cookies, vanilla sandwich with creme filling, reduced fat has 4 times more Vitamin B1, 5.4 times more Vitamin B2, 6 times more Vitamin B3 and 3.1 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.7 times more Vitamin B6 and more Vitamin C than Cookies, vanilla sandwich with creme filling, reduced fat.
• 1 kilogram of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6 and Vitamin C
• Both Cookies, vanilla sandwich with creme filling, reduced fat 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, vanilla sandwich with creme filling, reduced fat vs Oranges with Peel :

• 1 kilogram of Cookies, vanilla sandwich with creme filling, reduced fat has 1.4 times more Copper, 2.8 times more Iron, 2.7 times more Phosphorus, 25.1 times more Selenium, 177 times more Sodium and 3.4 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Calcium, 1.9 times more Potassium and 13.2 times more Water than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Oranges with Peel contain similar levels of Magnesium 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, vanilla sandwich with creme filling, reduced fat has 6.7 times more Energy, 34.7 times more Fat, 90.7 times more Saturated Fat, 24.8 times more Omega 6, 5 times more Carbohydrate and 3.2 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.1 times more Fiber than Cookies, vanilla sandwich with creme filling, reduced fat.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 6
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in one kilogram.