Comparing Nutrients in 1 kilogram Navel Oranges VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Navel Oranges	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	17% 490kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	326% 55.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	589% 766g	130g per day for Men 19-50 years
Sugars	117% 85g	NA	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	NA	38g per day for Men 19-50 years
Protein	16.3% 9.1g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	51.5% 0.67mg	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	87.5% 350μg	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	657% 591mg	3.33% 3mg	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	10% 1.5mg	NA	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

	Navel Oranges	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	43% 430mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	307% 2.76mg	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	249% 20mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	153% 3.5mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	64.4% 2190mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	202% 3030mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cookies, brownies, dry mix, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Cookies, brownies, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Cookies, brownies, dry mix, regular:

• 1 kilogram of Navel Oranges has 2 times more Vitamin B5 and 197 times more Vitamin C than Cookies, brownies, dry mix, regular.
• While 1 kg of Cookies, brownies, dry mix, regular contains 2.4 times more Vitamin B1, 3.2 times more Vitamin B2 and 4.4 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Cookies, brownies, dry mix, regular provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Cookies, brownies, dry mix, regular:

• 1 kilogram of Navel Oranges has 2.3 times more Calcium and 30.7 times more Water than Cookies, brownies, dry mix, regular.
• While 1 kg of Cookies, brownies, dry mix, regular contains 7.1 times more Copper, 15.3 times more Iron, 3.6 times more Magnesium, 12.1 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium, more Selenium, 303 times more Sodium and 8 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 kilogram of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, brownies, dry mix, regular contains 8.9 times more Energy, 99.3 times more Fat, 148.2 times more Saturated Fat, 85.7 times more Omega 3, 241.3 times more Omega 6, 6.1 times more Carbohydrate and 4.4 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein