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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Oranges with Peel	Recommended Dietary Allowance
Energy	80.6% 2336kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	149% 47.6g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	68.2% 11.6g	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	260% 337g	54% 70.3g	130g per day for Men 19-50 years
Sugars	265% 192g	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	% 192g	NA	g per day for Men 19-50 years
Fiber	0% 0g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	0% 0g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	17% 0.2mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.29mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	94% 14mg	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, lemon wafer	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.1% 41mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	10.2% 0.82mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	3.75% 0.086mg	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	25.3% 177mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	33.6% 503mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, lemon wafer VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, gluten-free, lemon wafer versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cookies, gluten-free, lemon wafer has 1.5 times more Vitamin B2 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.2 times more Vitamin B1, 7.7 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• 1 pound of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

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

• 1 pound of Cookies, gluten-free, lemon wafer has 1.8 times more Phosphorus and 55.5 times more Sodium than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 7.8 times more Calcium, more Copper, 4.4 times more Iron, 4.7 times more Magnesium, 5.4 times more Potassium and 73.5 times more Water than Cookies, gluten-free, lemon wafer.
• 1 pound of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium and Potassium
• Both Cookies, gluten-free, lemon wafer as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, gluten-free, lemon wafer has 8.2 times more Energy, 80.6 times more Fat, 300 times more Saturated Fat, 6.1 times more Omega 3, 58.1 times more Omega 6 and 4.8 times more Carbohydrate than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• 1 pound of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6