Comparing Nutrients in 1 kilogram Florida Oranges VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Florida Oranges	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	16% 460kcal	178% 5150kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	249% 242g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	328% 105g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	150% 25.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	572% 744g	130g per day for Men 19-50 years
Sugars	126% 91g	584% 423g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 423g	g per day for Men 19-50 years
Fiber	63% 24g	0% 0g	38g per day for Men 19-50 years
Protein	12.5% 7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	0% 0mg	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	42.5% 170μg	0% 0μg	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	500% 450mg	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	12% 1.8mg	208% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	43% 430mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	0% 0mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	8.26% 0.19mg	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	17% 120mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	23.6% 871g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Cookies, gluten-free, lemon wafer:

• Raw Florida Oranges have 2.2 times more Vitamin B1, 6.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 1.9 times more Vitamin B2 and 17.3 times more Vitamin E than Raw Florida Oranges.

Comparing minerals per 1 kilogram for Florida Oranges vs Cookies, gluten-free, lemon wafer:

• Raw Florida Oranges have 4.8 times more Calcium, more Copper, 3.3 times more Magnesium, 1.3 times more Manganese, 4.7 times more Potassium and 77.8 times more Water than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 2 times more Iron, 3.3 times more Phosphorus and more Sodium than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Florida Oranges have more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 11.2 times more Energy, 115.1 times more Fat, 420 times more Saturated Fat, 8.9 times more Omega 3, 82.5 times more Omega 6, 6.4 times more Carbohydrate and 4.6 times more Sugars than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Glucose and Sucrose in 1 kg.