Comparing Nutrients in 1 kilogram Florida Oranges VS Cookies, oatmeal sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Florida Oranges	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	16% 460kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	189% 183g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	163% 52.3g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	276% 4.4g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	411% 70g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	428% 556g	130g per day for Men 19-50 years
Sugars	126% 91g	433% 314g	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	63% 24g	68.4% 26g	38g per day for Men 19-50 years
Protein	12.5% 7g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	57.6% 2.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	35.4% 0.46mg	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	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	500% 450mg	0% 0mg	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	12% 1.8mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	43% 430mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	152% 1.37mg	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	235% 19mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	358% 8.24mg	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	134% 940mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	333% 5000mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	23.6% 871g	5.97% 221g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cookies, oatmeal sandwich, with creme filling per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Cookies, oatmeal sandwich, with creme filling:

• 1 kilogram of Florida Oranges has more Vitamin C than Cookies, oatmeal sandwich, with creme filling.
• While 1 kg of Cookies, oatmeal sandwich, with creme filling contains 2.4 times more Vitamin B1, 2.8 times more Vitamin B2, 2.9 times more Vitamin B3, 2.2 times more Vitamin B9, 12.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Cookies, oatmeal sandwich, with creme filling provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Cookies, oatmeal sandwich, with creme filling:

• 1 kilogram of Florida Oranges has more Calcium, 1.2 times more Potassium and 3.9 times more Water than Cookies, oatmeal sandwich, with creme filling.
• While 1 kg of Cookies, oatmeal sandwich, with creme filling contains 3.5 times more Copper, 20.9 times more Iron, 3.5 times more Magnesium, 34.3 times more Manganese, 7.8 times more Phosphorus, 13.6 times more Selenium, more Sodium and 8.4 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 1 kilogram of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, oatmeal sandwich, with creme filling contains 8.7 times more Energy, 87.1 times more Fat, 209 times more Saturated Fat, 40.1 times more Omega 3, 225.5 times more Omega 6, 4.8 times more Carbohydrate, 3.4 times more Sugars and 3.7 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cookies, oatmeal sandwich, with creme filling offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein