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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, vanilla sandwich with creme filling	4%	37%	59%

Macro Nutrients

	Navel Oranges	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Energy	17% 490kcal	167% 4830kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	206% 200g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	93% 29.8g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	325% 5.2g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	412% 70g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	555% 721g	130g per day for Men 19-50 years
Sugars	117% 85g	542% 393g	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	39.5% 15g	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	Cookies, vanilla sandwich with 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	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	78.8% 3.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	14% 0.18mg	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	125% 500μg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Calcium	43% 430mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	127% 1.14mg	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	276% 22mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	127% 2.92mg	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	26.8% 910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	54.5% 30μg	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	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.59% 22g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Navel Oranges has 4.4 times more Vitamin B6 and more Vitamin C than Cookies, vanilla sandwich with creme filling.
• While 1 kg of Cookies, vanilla sandwich with creme filling contains 3.8 times more Vitamin B1, 4.8 times more Vitamin B2, 6.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B9, 10.7 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, vanilla sandwich with creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Cookies, vanilla sandwich with 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, vanilla sandwich with creme filling:

• 1 kilogram of Navel Oranges has 1.6 times more Calcium, 1.8 times more Potassium and 39.1 times more Water than Cookies, vanilla sandwich with creme filling.
• While 1 kg of Cookies, vanilla sandwich with creme filling contains 2.9 times more Copper, 17 times more Iron, 1.3 times more Magnesium, 10.1 times more Manganese, 3.3 times more Phosphorus, more Selenium, 388 times more Sodium and 5 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 1.5 times more Fiber than Cookies, vanilla sandwich with creme filling.
• While 1 kg of Cookies, vanilla sandwich with creme filling contains 9.9 times more Energy, 133.3 times more Fat, 175.2 times more Saturated Fat, 57.8 times more Omega 3, 304.8 times more Omega 6, 5.7 times more Carbohydrate, 4.6 times more Sugars and 4.9 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein