Comparing Nutrients in 1 pound Cookies, gluten-free, chocolate wafer VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Florida Oranges	Recommended Dietary Allowance
Energy	84.6% 2454kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	217% 69.4g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	57% 9.68g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	256% 186g	57% 41.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 168g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	28.6% 11g	38g per day for Men 19-50 years
Protein	33% 18.4g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17.8% 0.23mg	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	NA	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	227% 204mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Florida Oranges	Recommended Dietary Allowance
Calcium	49.4% 494mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	19.7% 0.18mg	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	208% 16.6mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	4.73% 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	93% 653mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	37% 553mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	10.7% 395g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, gluten-free, chocolate wafer vs Florida Oranges:

• Cookies, gluten-free, chocolate wafer have 1.7 times more Vitamin B5 than Raw Florida Oranges.

Comparing minerals per 1 pound for Cookies, gluten-free, chocolate wafer vs Florida Oranges:

• Cookies, gluten-free, chocolate wafer have 2.5 times more Calcium, 6.6 times more Copper, 40.8 times more Iron, 4.1 times more Magnesium, 17.1 times more Manganese, 12 times more Phosphorus, 2 times more Potassium, more Sodium and 9.8 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 63.6 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 1 pound:

• Cookies, gluten-free, chocolate wafer have 11.8 times more Energy, 144.9 times more Fat, 612 times more Saturated Fat, 11.3 times more Omega 3, 68.8 times more Omega 6, 5.4 times more Carbohydrate, 4.5 times more Sugars and 5.8 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.5 times more Fiber than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer as well as Raw Florida Oranges have insufficient amounts of Glucose and Sucrose in 1 lb.