Comparing Nutrients in 1 kilogram Navel Oranges VS Cookies, chocolate sandwich, with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Navel Oranges	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	17% 490kcal	160% 4640kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	177% 56.5g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	186% 2.98g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	191% 32.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	546% 710g	130g per day for Men 19-50 years
Sugars	117% 85g	561% 407g	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	9.66% 7g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 390g	g per day for Men 19-50 years
Fiber	58% 22g	76.3% 29g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookies, chocolate sandwich, with creme filling, 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	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	54.2% 2.7mg	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	153% 610μg	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	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	165% 24.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	228% 274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	43% 430mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	371% 3.34mg	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	1518% 121mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	304% 7mg	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	133% 930mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	69% 2340mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	259% 3880mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cookies, chocolate sandwich, with creme filling, regular per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Cookies, chocolate sandwich, with creme filling, regular:

• 1 kilogram of Navel Oranges has 3.4 times more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, regular contains 2.9 times more Vitamin B1, 4.7 times more Vitamin B2, 6.1 times more Vitamin B3, 1.8 times more Vitamin B9, 16.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cookies, chocolate sandwich, with creme filling, regular provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Cookies, chocolate sandwich, with creme filling, regular:

• 1 kilogram of Navel Oranges has 2 times more Calcium and 27.6 times more Water than Cookies, chocolate sandwich, with creme filling, regular.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, regular contains 8.6 times more Copper, 93.4 times more Iron, 4.3 times more Magnesium, 24.1 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium, more Selenium, 388 times more Sodium and 9.3 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 3.2 times more Fructose than Cookies, chocolate sandwich, with creme filling, regular.
• While 1 kg of Cookies, chocolate sandwich, with creme filling, regular contains 9.5 times more Energy, 127.6 times more Fat, 332.3 times more Saturated Fat, 33.1 times more Omega 3, 141.4 times more Omega 6, 5.7 times more Carbohydrate, 4.8 times more Sugars, 1.3 times more Fiber and 5.7 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein