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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Oranges with Peel	Recommended Dietary Allowance
Energy	84.6% 2454kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	142% 138g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	217% 69.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	57% 9.68g	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	219% 285g	54% 70.3g	130g per day for Men 19-50 years
Sugars	256% 186g	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	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	33% 18.4g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.55% 59μg	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	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Oranges with Peel	Recommended Dietary Allowance
Calcium	49.4% 494mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	131% 1.17mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	37% 553mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	10% 373g	3700g per day for Men 19-50 years

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

• Cookies, gluten-free, chocolate wafer have 1.3 times more Vitamin B5 than Raw Oranges with Peel .

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

• Cookies, gluten-free, chocolate wafer have 1.6 times more Calcium, 4.5 times more Copper, 4.6 times more Iron, 2.9 times more Magnesium, 6.5 times more Phosphorus, 1.7 times more Potassium, 61 times more Sodium and 7.1 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 60.1 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 1 pound:

• Cookies, gluten-free, chocolate wafer have 8.6 times more Energy, 101.4 times more Fat, 437.1 times more Saturated Fat, 7.8 times more Omega 3, 48.5 times more Omega 6, 4.1 times more Carbohydrate and 3.1 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.8 times more Fiber than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer as well as Raw Oranges with Peel have insufficient amounts of Glucose and Sucrose in 1 lb.