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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%

Macro Nutrients

	Navel Oranges	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Energy	17% 490kcal	171% 4970kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	253% 245g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	170% 54.5g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	525% 682g	130g per day for Men 19-50 years
Sugars	117% 85g	634% 460g	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	4.97% 3.6g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 445g	g per day for Men 19-50 years
Fiber	58% 22g	71% 27g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	77.3% 43.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookies, chocolate sandwich, with extra creme filling	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	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	0% 0mg	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	115% 460μg	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	126% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	51.7% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Calcium	43% 430mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	374% 3.37mg	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	975% 78mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	216% 4.97mg	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	234% 3510mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.45% 16.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Cookies, chocolate sandwich, with extra creme filling 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 extra creme filling:

• 1 kilogram of Navel Oranges has 1.8 times more Vitamin B5, more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with extra creme filling.
• While 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 4.6 times more Vitamin B3, 1.4 times more Vitamin B9, 12.6 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 Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Cookies, chocolate sandwich, with extra creme filling 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 extra creme filling:

• 1 kilogram of Navel Oranges has 2.7 times more Calcium, 1.2 times more Potassium and 52.1 times more Water than Cookies, chocolate sandwich, with extra creme filling.
• While 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 8.6 times more Copper, 60 times more Iron, 3.3 times more Magnesium, 17.1 times more Manganese, 3 times more Phosphorus, more Selenium, 351 times more Sodium and 9.8 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, chocolate sandwich, with extra creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 6.3 times more Fructose than Cookies, chocolate sandwich, with extra creme filling.
• While 1 kg of Cookies, chocolate sandwich, with extra creme filling contains 10.1 times more Energy, 163.5 times more Fat, 320.8 times more Saturated Fat, 5.9 times more Omega 3, 105.1 times more Omega 6, 5.4 times more Carbohydrate, 5.4 times more Sugars and 4.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cookies, chocolate sandwich, with extra creme filling offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein