Comparing Nutrients in 1 kilogram Valencia Oranges VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Valencia Oranges	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	17% 490kcal	152% 4410kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	162% 158g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	170% 54.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	466% 7.45g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	314% 53.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	530% 690g	130g per day for Men 19-50 years
Sugars	NA	457% 331g	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	115% 83.4g	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	% 59g	g per day for Men 19-50 years
Sucrose	NA	% 182g	g per day for Men 19-50 years
Fiber	65.8% 25g	87% 33g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	234% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	52.3% 0.68mg	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	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	NA	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, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	40% 400mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	154% 1.4mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	349% 8mg	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	163% 1140mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	NA	107% 59μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	23.3% 863g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cookies, oatmeal, with raisins per 1 kg

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

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cookies, oatmeal, with raisins:

• 1 kg of Cookies, oatmeal, with raisins contains 3.2 times more Vitamin B1, 5.4 times more Vitamin B2, 7.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3

Comparing minerals per 1 kilogram for Valencia Oranges vs Cookies, oatmeal, with raisins:

• 1 kilogram of Valencia Oranges has 1.4 times more Calcium and 10.8 times more Water than Cookies, oatmeal, with raisins.
• While 1 kg of Cookies, oatmeal, with raisins contains 3.8 times more Copper, 25.6 times more Iron, 3.4 times more Magnesium, 34.9 times more Manganese, 6.7 times more Phosphorus, 1.3 times more Potassium, more Sodium and 10.8 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, oatmeal, with raisins contains 9 times more Energy, 52.5 times more Fat, 155.4 times more Saturated Fat, 46.6 times more Omega 3, 121.1 times more Omega 6, 5.8 times more Carbohydrate, 1.3 times more Fiber and 5.6 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein