Comparing Nutrients in 1 kilogram Valencia Oranges VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Valencia Oranges	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	17% 490kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	538% 172g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	265% 45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	514% 668g	130g per day for Men 19-50 years
Sugars	NA	514% 373g	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	58% 22g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	75.4% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	49.2% 0.64mg	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	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	40% 400mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	216% 1.94mg	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	250% 20mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	202% 4.64mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	177% 2650mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.3% 863g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cookies, graham crackers, chocolate-coated:

• Raw Valencia Oranges have 6 times more Vitamin A and 485 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 3.1 times more Vitamin B1, 3.8 times more Vitamin B2, 6.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, graham crackers, chocolate-coated have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Valencia Oranges as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cookies, graham crackers, chocolate-coated:

• Raw Valencia Oranges have 43.2 times more Water than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 5.2 times more Copper, 22.2 times more Iron, 1.6 times more Magnesium, 20.2 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Potassium, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, graham crackers, chocolate-coated have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, graham crackers, chocolate-coated contain 10.2 times more Energy, 86 times more Fat, 491.4 times more Saturated Fat, 3.3 times more Omega 3, 102.4 times more Omega 6, 5.6 times more Carbohydrate and 3.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, graham crackers, chocolate-coated have similar amounts of Fiber per 1 kg.
• Both Raw Valencia Oranges as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.