Comparing Nutrients in 1 kilogram Oranges VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Oranges	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	16.2% 470kcal	152% 4410kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	162% 158g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	170% 54.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	466% 7.45g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	314% 53.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	530% 690g	130g per day for Men 19-50 years
Sugars	129% 94g	457% 331g	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	115% 83.4g	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	% 59g	g per day for Men 19-50 years
Sucrose	NA	% 182g	g per day for Men 19-50 years
Fiber	63% 24g	87% 33g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	234% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	52.3% 0.68mg	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	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	NA	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	40% 400mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	154% 1.4mg	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	12.5% 1mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	349% 8mg	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	20% 140mg	163% 1140mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	23.4% 868g	2.16% 79.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Cookies, oatmeal, with raisins:

• Cookies, oatmeal, with raisins contain 3.2 times more Vitamin B1, 5.4 times more Vitamin B2, 7.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Oranges.
• Both Raw Oranges and Cookies, oatmeal, with raisins have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Cookies, oatmeal, with raisins:

• Raw Oranges have 1.4 times more Calcium and 10.9 times more Water than Cookies, oatmeal, with raisins.
• While Cookies, oatmeal, with raisins contain 3.1 times more Copper, 23 times more Iron, 3.4 times more Magnesium, 32.1 times more Manganese, 8.1 times more Phosphorus, 1.3 times more Potassium, 11.8 times more Selenium, more Sodium and 9.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, oatmeal, with raisins contain 9.4 times more Energy, 131.3 times more Fat, 362.6 times more Saturated Fat, 106.4 times more Omega 3, 296.1 times more Omega 6, 5.9 times more Carbohydrate, 3.5 times more Sugars, 1.4 times more Fiber and 6.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cookies, oatmeal, with raisins have insufficient amounts of Glucose and Sucrose in 1 kg.