Comparing Nutrients in 1 kilogram Navel Oranges VS Cookie, chocolate, with icing or coating

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Navel Oranges	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	17% 490kcal	175% 5070kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	249% 242g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	516% 165g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	133% 2.13g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	199% 34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	522% 679g	130g per day for Men 19-50 years
Sugars	117% 85g	441% 320g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	60.5% 23g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	17.7% 0.23mg	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	85% 340μg	145% 580μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	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	10% 1.5mg	186% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	43% 430mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	297% 2.67mg	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	16.3% 1.3mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	NA	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	33% 230mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	28% 950mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	215% 118μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	253% 3800mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cookie, chocolate, with icing or coating per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Cookie, chocolate, with icing or coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Cookie, chocolate, with icing or coating:

• 1 kilogram of Navel Oranges has 3.4 times more Vitamin B6 and more Vitamin C than Cookie, chocolate, with icing or coating.
• While 1 kg of Cookie, chocolate, with icing or coating contains 4.3 times more Vitamin B1, 3.7 times more Vitamin B2, 5.9 times more Vitamin B3, 1.7 times more Vitamin B9, 18.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Cookie, chocolate, with icing or coating:

• 1 kilogram of Navel Oranges has 2.9 times more Calcium, 1.7 times more Potassium and 43 times more Water than Cookie, chocolate, with icing or coating.
• While 1 kg of Cookie, chocolate, with icing or coating contains 6.8 times more Copper, 23.1 times more Iron, 2.3 times more Magnesium, 3.3 times more Phosphorus, more Selenium, 380 times more Sodium and 3.8 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc
• 1 kilogram of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookie, chocolate, with icing or coating contains 10.3 times more Energy, 161.3 times more Fat, 970.6 times more Saturated Fat, 23.7 times more Omega 3, 147.2 times more Omega 6, 5.4 times more Carbohydrate, 3.8 times more Sugars and 4.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cookie, chocolate, with icing or coating offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein