Comparing Nutrients in 1 kilogram Valencia Oranges VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%

Macro Nutrients

	Valencia Oranges	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Energy	17% 490kcal	166% 4810kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	234% 74.8g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	132% 22.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	514% 668g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	65.8% 25g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	29.6% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	43% 0.56mg	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	98% 390μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Calcium	40% 400mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	236% 2.12mg	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	11.3% 0.9mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	195% 4.5mg	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	24.3% 170mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	210% 3150mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	23.3% 863g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 1 kilogram of Valencia Oranges has 1.5 times more Vitamin B1, 4.3 times more Vitamin B9 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contains 1.5 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 1 kilogram of Valencia Oranges has 1.6 times more Calcium, 1.3 times more Potassium and 21.1 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contains 5.7 times more Copper, 11.1 times more Iron, 3.1 times more Magnesium, 19.5 times more Manganese, 6.4 times more Phosphorus, more Sodium and 10.7 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contains 9.8 times more Energy, 75.3 times more Fat, 213.6 times more Saturated Fat, 7.6 times more Omega 3, 51 times more Omega 6, 5.6 times more Carbohydrate and 5.2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein