Comparing Nutrients in 1 kilogram Navel Oranges VS Sage Valley, Gluten Free Vanilla Sandwich Cookies

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sage Valley, Gluten Free Vanilla Sandwich Cookies	3%	40%	57%

Macro Nutrients

	Navel Oranges	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Recommended Dietary Allowance
Energy	17% 490kcal	172% 4990kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	228% 222g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	185% 59g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	501% 8g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	175% 29.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	553% 719g	130g per day for Men 19-50 years
Sugars	117% 85g	606% 439g	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	7.03% 5.1g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 429g	g per day for Men 19-50 years
Fiber	58% 22g	26.3% 10g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sage Valley, Gluten Free Vanilla Sandwich Cookies	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Recommended Dietary Allowance
Calcium	43% 430mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	69% 0.62mg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	89.6% 2.06mg	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	67% 470mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	42.4% 1440mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	141% 2120mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sage Valley, Gluten Free Vanilla Sandwich Cookies per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Sage Valley, Gluten Free Vanilla Sandwich Cookies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Sage Valley, Gluten Free Vanilla Sandwich Cookies:

• Both Raw Navel Oranges and Sage Valley, Gluten Free Vanilla Sandwich Cookies have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Navel Oranges vs Sage Valley, Gluten Free Vanilla Sandwich Cookies:

• 1 kilogram of Navel Oranges has 2.5 times more Calcium and 41.7 times more Water than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• While 1 kg of Sage Valley, Gluten Free Vanilla Sandwich Cookies contains 1.6 times more Copper, 3.5 times more Iron, 1.5 times more Magnesium, 7.1 times more Manganese, 2 times more Phosphorus, 212 times more Sodium and 3.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Sage Valley, Gluten Free Vanilla Sandwich Cookies contain similar levels of Potassium per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Sage Valley, Gluten Free Vanilla Sandwich Cookies lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 4.4 times more Fructose and 2.2 times more Fiber than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• While 1 kg of Sage Valley, Gluten Free Vanilla Sandwich Cookies contains 10.2 times more Energy, 147.7 times more Fat, 348.1 times more Saturated Fat, 89.1 times more Omega 3, 129.1 times more Omega 6, 5.7 times more Carbohydrate, 5.2 times more Sugars and 3.4 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein