Comparing Nutrients in 1 kilogram Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%
Oranges	7%	2%	91%

Macro Nutrients

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Oranges	Recommended Dietary Allowance
Energy	164% 4760kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	222% 215g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	129% 41.4g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	90% 118g	130g per day for Men 19-50 years
Sugars	497% 360g	129% 94g	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	84.2% 32g	63% 24g	38g per day for Men 19-50 years
Protein	85.4% 47.8g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Oranges	Recommended Dietary Allowance
Vitamin A	NA	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	46% 0.6mg	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	75% 300μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	591% 532mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Oranges	Recommended Dietary Allowance
Calcium	24% 240mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	50% 0.45mg	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	613% 49mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.25mg	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	147% 1030mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	352% 5280mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Oranges:

• Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 1.4 times more Vitamin B1, 4.1 times more Vitamin B2 and 6.5 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 6.9 times more Vitamin B5 and 1.9 times more Vitamin B6 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Raw Oranges have similar amounts of Vitamin B9 per 1 kg.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Raw Oranges have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Oranges:

• Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 6 times more Copper, 49 times more Iron, 4.8 times more Magnesium, 7.4 times more Phosphorus, more Sodium and 17.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.7 times more Calcium and 55.3 times more Water than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Raw Oranges have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 10.1 times more Energy, 179.2 times more Fat, 276 times more Saturated Fat, 13.7 times more Omega 3, 114.8 times more Omega 6, 6 times more Carbohydrate, 3.9 times more Sugars, 1.3 times more Fiber and 5.1 times more Protein than Raw Oranges.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 1 kg.