Comparing Nutrients in 1 kilogram Oranges with Peel VS Cookies, gluten-free, vanilla sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Oranges with Peel	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Energy	21.7% 630kcal	170% 4930kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	211% 205g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	219% 70g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	269% 4.3g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	574% 746g	130g per day for Men 19-50 years
Sugars	NA	644% 467g	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	NA	5.24% 3.8g	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	NA	% 8.8g	g per day for Men 19-50 years
Sucrose	NA	% 454g	g per day for Men 19-50 years
Fiber	118% 45g	13% 5g	38g per day for Men 19-50 years
Protein	23.2% 13g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	70% 700mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	50% 0.45mg	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	100% 8mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	NA	98% 2.26mg	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	31.4% 220mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	31% 1050mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	134% 2010mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cookies, gluten-free, vanilla sandwich, with creme filling per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Cookies, gluten-free, vanilla sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• Both Raw Oranges with Peel and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Oranges with Peel vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• 1 kilogram of Oranges with Peel has 5 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 1.9 times more Potassium and 49.3 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 1 kg of Cookies, gluten-free, vanilla sandwich, with creme filling contains 1.8 times more Phosphorus, 100.5 times more Sodium and 2.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, gluten-free, vanilla sandwich, with creme filling contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• 1 kilogram of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 9 times more Fiber than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 1 kg of Cookies, gluten-free, vanilla sandwich, with creme filling contains 7.8 times more Energy, 68.2 times more Fat, 200.2 times more Saturated Fat, 26.9 times more Omega 3, 54.8 times more Omega 6, 4.8 times more Carbohydrate and 2 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Fiber