Comparing Nutrients in 1 kilogram Navel Oranges VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%

Macro Nutrients

	Navel Oranges	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Energy	17% 490kcal	164% 4760kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	222% 215g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	129% 41.4g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	122% 20.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	540% 702g	130g per day for Men 19-50 years
Sugars	117% 85g	497% 360g	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	84.2% 32g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	85.4% 47.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	24.6% 0.32mg	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	75% 300μg	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	NA	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	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Calcium	43% 430mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	300% 2.7mg	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	613% 49mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	NA	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	352% 5280mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.42% 15.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• 1 kilogram of Navel Oranges has 7.3 times more Vitamin B5 and 2.5 times more Vitamin B6 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While 1 kg of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contains 1.8 times more Vitamin B1, 3.2 times more Vitamin B2 and 4.3 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B5
• Both Raw Navel Oranges as well as Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• 1 kilogram of Navel Oranges has 1.8 times more Calcium and 54.8 times more Water than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While 1 kg of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contains 6.9 times more Copper, 37.7 times more Iron, 4.4 times more Magnesium, 4.5 times more Phosphorus, 528 times more Sodium and 15.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain similar levels of Potassium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contains 9.7 times more Energy, 143.3 times more Fat, 243.5 times more Saturated Fat, 10.7 times more Omega 3, 89.8 times more Omega 6, 5.6 times more Carbohydrate, 4.2 times more Sugars, 1.5 times more Fiber and 5.3 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein