Comparing Nutrients in 1 kilogram Florida Oranges VS Cookies, sugar wafer, with creme filling, sugar free

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%

Macro Nutrients

	Florida Oranges	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	16% 460kcal	183% 5310kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	295% 286g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	133% 42.6g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	464% 7.43g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	589% 100g	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	510% 663g	130g per day for Men 19-50 years
Sugars	126% 91g	0% 0g	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	376% 143g	38g per day for Men 19-50 years
Protein	12.5% 7g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	6.92% 0.09mg	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	105% 420μg	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	500% 450mg	0% 0mg	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	12% 1.8mg	205% 31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	43% 430mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	42.2% 0.38mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	110% 2.54mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.6% 871g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cookies, sugar wafer, with creme filling, sugar free per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Cookies, sugar wafer, with creme filling, sugar free:

• 1 kilogram of Florida Oranges has 2.6 times more Vitamin B5, 5.7 times more Vitamin B6 and more Vitamin C than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 kg of Cookies, sugar wafer, with creme filling, sugar free contains 2.4 times more Vitamin B1, 3.8 times more Vitamin B2, 4.5 times more Vitamin B3, 2.5 times more Vitamin B9, 17.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Florida Oranges as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Cookies, sugar wafer, with creme filling, sugar free:

• 1 kilogram of Florida Oranges has more Calcium, 1.4 times more Magnesium, 3 times more Potassium and 124.5 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 kg of Cookies, sugar wafer, with creme filling, sugar free contains 14.3 times more Iron, 10.6 times more Manganese, 3.3 times more Phosphorus, 12.6 times more Selenium and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Cookies, sugar wafer, with creme filling, sugar free contain similar levels of Copper per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Selenium
• 1 kilogram of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Florida Oranges as well as Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has more Sugars than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 kg of Cookies, sugar wafer, with creme filling, sugar free contains 11.5 times more Energy, 136 times more Fat, 170.3 times more Saturated Fat, 67.5 times more Omega 3, 322.7 times more Omega 6, 5.7 times more Carbohydrate, 6 times more Fiber and 5.1 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein