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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Valencia Oranges	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	17% 490kcal	155% 4490kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	186% 180g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	84% 27g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	290% 4.64g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	371% 63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	538% 699g	130g per day for Men 19-50 years
Sugars	NA	437% 317g	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	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	383% 4.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	202% 32.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	20% 0.26mg	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	115% 460μg	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	3.33% 3mg	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	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	40% 400mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	168% 1.5mg	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	509% 40.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	278% 6.4mg	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	174% 1220mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	NA	80% 44μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	182% 2730mg	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	1.76% 65g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Cookies, oatmeal, commercially prepared, special dietary 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, special dietary:

• 1 kilogram of Valencia Oranges has 2.4 times more Vitamin B6 and 161.7 times more Vitamin C than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains 5.3 times more Vitamin B1, 5.3 times more Vitamin B2 and 11.8 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, oatmeal, commercially prepared, special dietary provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cookies, oatmeal, commercially prepared, special dietary 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, special dietary:

• 1 kilogram of Valencia Oranges has 13.3 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• While 1 kg of Cookies, oatmeal, commercially prepared, special dietary contains 1.4 times more Calcium, 4.1 times more Copper, 45.2 times more Iron, 1.7 times more Magnesium, 27.8 times more Manganese, 7.2 times more Phosphorus, more Sodium and 8.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, oatmeal, commercially prepared, special dietary contain similar levels of Potassium 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, special dietary contains 9.2 times more Energy, 60 times more Fat, 76.9 times more Saturated Fat, 29 times more Omega 3, 143.3 times more Omega 6, 5.9 times more Carbohydrate and 4.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, oatmeal, commercially prepared, special dietary offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein