Comparing Nutrients in 1 kilogram Valencia Oranges VS Cookies, chocolate sandwich, with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, chocolate sandwich, with creme filling, reduced fat	3%	27%	70%

Macro Nutrients

	Valencia Oranges	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Energy	17% 490kcal	150% 4360kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	136% 132g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	257% 4.1g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	177% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	586% 762g	130g per day for Men 19-50 years
Sugars	NA	568% 412g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, chocolate sandwich, with creme filling, reduced fat	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	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	33.8% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	15.4% 0.2mg	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	170% 680μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	133% 160μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, chocolate sandwich, with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	40% 400mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	209% 1.88mg	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	398% 32mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	24.3% 170mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	NA	240% 132μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	314% 4710mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	1.7% 62.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• Raw Valencia Oranges have more Vitamin A, 1.5 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While Cookies, chocolate sandwich, with creme filling, reduced fat contain 3.3 times more Vitamin B1, 5.1 times more Vitamin B2, 8.2 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cookies, chocolate sandwich, with creme filling, reduced fat:

• Raw Valencia Oranges have more Calcium and 13.9 times more Water than Cookies, chocolate sandwich, with creme filling, reduced fat.
• While Cookies, chocolate sandwich, with creme filling, reduced fat contain 5.1 times more Copper, 35.3 times more Iron, 2.5 times more Magnesium, 3.9 times more Phosphorus, more Sodium and 8.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, chocolate sandwich, with creme filling, reduced fat have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, chocolate sandwich, with creme filling, reduced fat contain 8.9 times more Energy, 44.1 times more Fat, 84 times more Saturated Fat, 25.7 times more Omega 3, 68.5 times more Omega 6, 6.4 times more Carbohydrate and 2.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, chocolate sandwich, with creme filling, reduced fat have similar amounts of Fiber per 1 kg.
• Both Raw Valencia Oranges as well as Cookies, chocolate sandwich, with creme filling, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.