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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, vanilla sandwich with creme filling	4%	37%	59%

Macro Nutrients

	Oranges with Peel	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Energy	21.7% 630kcal	167% 4830kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	206% 200g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	93% 29.8g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	325% 5.2g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	412% 70g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	555% 721g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	118% 45g	39.5% 15g	38g per day for Men 19-50 years
Protein	23.2% 13g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, vanilla sandwich with creme filling	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	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	78.8% 3.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Calcium	70% 700mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	26.8% 910mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	259% 3880mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	22.2% 823g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cookies, 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, 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, vanilla sandwich with creme filling:

• 1 kilogram of Oranges with Peel has 5.2 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 2.6 times more Vitamin B1, 4.9 times more Vitamin B2, 5.4 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, vanilla sandwich with creme filling provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Oranges with Peel has 2.6 times more Calcium, 2.2 times more Potassium and 37.4 times more Water than Cookies, vanilla sandwich with creme filling.
• While 1 kg of Cookies, vanilla sandwich with creme filling contains 2 times more Copper, 2.8 times more Iron, 3.4 times more Phosphorus, 4.3 times more Selenium, 194 times more Sodium and 3.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, vanilla sandwich with creme filling contain similar levels of 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 3 times more Fiber than Cookies, vanilla sandwich with creme filling.
• While 1 kg of Cookies, vanilla sandwich with creme filling contains 7.7 times more Energy, 66.7 times more Fat, 85.1 times more Saturated Fat, 32.5 times more Omega 3, 159.3 times more Omega 6, 4.7 times more Carbohydrate and 3.5 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6