Comparing Nutrients in 1 kilogram Valencia Oranges VS Cookies, oatmeal, commercially prepared, regular

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Valencia Oranges	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	17% 490kcal	155% 4500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	187% 181g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	141% 45g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	528% 687g	130g per day for Men 19-50 years
Sugars	NA	340% 247g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	223% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	50.8% 0.66mg	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	148% 590μg	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	5.56% 5mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	40% 400mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	149% 1.34mg	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	323% 26mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	365% 8.4mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	178% 98μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	347% 5200mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	23.3% 863g	1.54% 57g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cookies, oatmeal, commercially prepared, regular per 1 kg

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

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cookies, oatmeal, commercially prepared, regular:

• 1 kilogram of Valencia Oranges has 97 times more Vitamin C than Cookies, oatmeal, commercially prepared, regular.
• While 1 kg of Cookies, oatmeal, commercially prepared, regular contains 3.1 times more Vitamin B1, 5.8 times more Vitamin B2, 8.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, oatmeal, commercially prepared, regular provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cookies, oatmeal, commercially prepared, regular:

• 1 kilogram of Valencia Oranges has 1.3 times more Potassium and 15.1 times more Water than Cookies, oatmeal, commercially prepared, regular.
• While 1 kg of Cookies, oatmeal, commercially prepared, regular contains 3.6 times more Copper, 28.7 times more Iron, 3.3 times more Magnesium, 36.5 times more Manganese, 8.1 times more Phosphorus, more Sodium and 13.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, oatmeal, commercially prepared, regular contain similar levels of Calcium per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, oatmeal, commercially prepared, regular contains 9.2 times more Energy, 60.3 times more Fat, 129.1 times more Saturated Fat, 8.1 times more Omega 3, 54.8 times more Omega 6, 5.8 times more Carbohydrate and 6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, oatmeal, commercially prepared, regular offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein