Comparing Nutrients in 1 kilogram Navel Oranges VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Navel Oranges	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	17% 490kcal	194% 5620kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	364% 353g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	600% 192g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	151% 2.42g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	356% 60.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	407% 529g	130g per day for Men 19-50 years
Sugars	117% 85g	426% 309g	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	92% 35g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookie, with peanut butter filling, chocolate-coated	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	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	78.5% 1.02mg	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	158% 630μg	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	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	288% 43.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	43% 430mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	650% 5.85mg	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	263% 21mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	297% 6.82mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	247% 3710mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cookie, with peanut butter filling, chocolate-coated per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Cookie, with peanut butter filling, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Cookie, with peanut butter filling, chocolate-coated:

• 1 kilogram of Navel Oranges has more Vitamin C than Cookie, with peanut butter filling, chocolate-coated.
• While 1 kg of Cookie, with peanut butter filling, chocolate-coated contains 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, 10.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 28.8 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, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Cookie, with peanut butter filling, chocolate-coated:

• 1 kilogram of Navel Oranges has 1.2 times more Calcium and 47.8 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While 1 kg of Cookie, with peanut butter filling, chocolate-coated contains 15 times more Copper, 16.2 times more Iron, 1.5 times more Magnesium, 23.5 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, more Selenium and 371 times more Sodium than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• Both Raw Navel Oranges as well as Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookie, with peanut butter filling, chocolate-coated contains 11.5 times more Energy, 235.3 times more Fat, 1129.4 times more Saturated Fat, 26.9 times more Omega 3, 263.4 times more Omega 6, 4.2 times more Carbohydrate, 3.6 times more Sugars, 1.6 times more Fiber and 8.9 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein