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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Valencia Oranges	Recommended Dietary Allowance
Energy	69.4% 2014kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	138% 44.2g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	41.5% 54g	130g per day for Men 19-50 years
Sugars	232% 168g	NA	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	30% 11.3g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	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	7.77% 1.24mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.7% 77mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	NA	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	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	1.2% 45g	10.6% 392g	3700g per day for Men 19-50 years

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

• Cookies, chocolate chip, commercially prepared, soft-type have 1.6 times more Vitamin B1, 7.1 times more Vitamin B2, 7.5 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 1 lb.

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

• Cookies, chocolate chip, commercially prepared, soft-type have 6.1 times more Copper, 45.2 times more Iron, 2.9 times more Magnesium, 18.4 times more Manganese, 3.6 times more Phosphorus, more Sodium and 9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Calcium, 1.4 times more Potassium and 8.7 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 9.1 times more Energy, 65.9 times more Fat, 278.6 times more Saturated Fat, 3.6 times more Omega 3, 39.1 times more Omega 6, 5.5 times more Carbohydrate and 3.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 1 lb.