Comparing Nutrients in 1 pound Cookies, Marie biscuit VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Oranges	7%	2%	91%

Macro Nutrients

	Cookies, Marie biscuit	Oranges	Recommended Dietary Allowance
Energy	63.5% 1842kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	75% 24g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.04g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	41% 53.3g	130g per day for Men 19-50 years
Sugars	132% 96g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	28.6% 11g	38g per day for Men 19-50 years
Protein	57% 32g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.5mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	134% 535μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	268% 241mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.6% 2.04mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	0% 0mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	125% 875mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	197% 108μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	112% 1678mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.2% 44.4g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, Marie biscuit vs Oranges:

• Cookies, Marie biscuit have 6.2 times more Vitamin B1, 12.3 times more Vitamin B2, 13.7 times more Vitamin B3, 1.2 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12, 2.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 11 times more Vitamin A and more Vitamin C than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit as well as Raw Oranges have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, Marie biscuit vs Oranges:

• Cookies, Marie biscuit have 2.2 times more Copper, 2.8 times more Magnesium, 13.8 times more Phosphorus, 1.7 times more Potassium, 47.8 times more Selenium, more Sodium and 8.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain more Calcium, more Iron and 8.9 times more Water than Cookies, Marie biscuit.

Comparison of macro-nutrients per 1 pound:

• Cookies, Marie biscuit have 8.6 times more Energy, 88.2 times more Fat, 352.7 times more Saturated Fat, 16.9 times more Omega 3, 86.2 times more Omega 6, 6 times more Carbohydrate, 2.3 times more Sugars, 1.5 times more Fiber and 7.5 times more Protein than Raw Oranges.
• Both Cookies, Marie biscuit as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.