Comparing Nutrients in 1 pound Cookies, chocolate chip, commercially prepared, soft-type VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Oranges	7%	2%	91%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Oranges	Recommended Dietary Allowance
Energy	69.4% 2014kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	138% 44.2g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	41% 53.3g	130g per day for Men 19-50 years
Sugars	232% 168g	58.5% 42.4g	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	39.6% 28.7g	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	% 38g	NA	g per day for Men 19-50 years
Sucrose	% 100g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	28.6% 11g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.63mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	21% 0.27mg	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	30.6% 122μg	34% 136μg	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	NA	268% 241mg	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	47% 7.03mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Oranges	Recommended Dietary Allowance
Calcium	7.7% 77mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	22.7% 0.2mg	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	231% 18.5mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	83.4% 1.9mg	4.93% 0.11mg	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	39.5% 277mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	83.5% 1252mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.2% 45g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, chocolate chip, commercially prepared, soft-type vs Oranges:

• Cookies, chocolate chip, commercially prepared, soft-type have 1.6 times more Vitamin B1, 7.1 times more Vitamin B2, 7.3 times more Vitamin B3, 1.4 times more Vitamin B5, 8.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Raw Oranges have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Oranges have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cookies, chocolate chip, commercially prepared, soft-type vs Oranges:

• Cookies, chocolate chip, commercially prepared, soft-type have 5 times more Copper, 40.7 times more Iron, 2.9 times more Magnesium, 16.9 times more Manganese, 4.4 times more Phosphorus, 6.2 times more Selenium, more Sodium and 7.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.4 times more Calcium, 1.4 times more Potassium and 8.8 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.

Comparison of macro-nutrients per 1 pound:

• Cookies, chocolate chip, commercially prepared, soft-type have 9.4 times more Energy, 164.8 times more Fat, 650.1 times more Saturated Fat, 8.1 times more Omega 3, 95.6 times more Omega 6, 5.6 times more Carbohydrate, 4 times more Sugars and 3.9 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 1 lb.