Comparing Nutrients in 1 kilogram Oranges with Peel VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Oranges with Peel	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	21.7% 630kcal	173% 5020kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	240% 232g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	372% 119g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	150% 25.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	543% 706g	130g per day for Men 19-50 years
Sugars	NA	592% 430g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 406g	g per day for Men 19-50 years
Fiber	118% 45g	42% 16g	38g per day for Men 19-50 years
Protein	23.2% 13g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	136% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	33% 0.43mg	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	193% 770μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	70% 700mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	73.3% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	183% 4.2mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.45% 16.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cookies, sugar wafers with creme filling, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Cookies, sugar wafers with creme filling, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Cookies, sugar wafers with creme filling, regular:

• 1 kilogram of Oranges with Peel has 2.7 times more Vitamin B1, 2.2 times more Vitamin B6 and more Vitamin C than Cookies, sugar wafers with creme filling, regular.
• While 1 kg of Cookies, sugar wafers with creme filling, regular contains 2.4 times more Vitamin B2, 4.4 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, sugar wafers with creme filling, regular provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Cookies, sugar wafers with creme filling, regular:

• 1 kilogram of Oranges with Peel has 2.6 times more Calcium, 1.7 times more Potassium and 49.6 times more Water than Cookies, sugar wafers with creme filling, regular.
• While 1 kg of Cookies, sugar wafers with creme filling, regular contains 4.7 times more Iron, 3.3 times more Phosphorus, 5.3 times more Selenium, 51.5 times more Sodium and 3.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, sugar wafers with creme filling, regular contain similar levels of Copper and Magnesium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 2.8 times more Fiber than Cookies, sugar wafers with creme filling, regular.
• While 1 kg of Cookies, sugar wafers with creme filling, regular contains 8 times more Energy, 77.5 times more Fat, 340 times more Saturated Fat, 5.8 times more Omega 3, 58 times more Omega 6, 4.6 times more Carbohydrate and 3 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6