Comparing Nutrients in 1 pound Cookies, oatmeal sandwich, with creme filling VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cookies, oatmeal sandwich, with creme filling	Valencia Oranges	Recommended Dietary Allowance
Energy	62.3% 1805kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	85.5% 83g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	125% 2g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	187% 31.7g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	41.5% 54g	130g per day for Men 19-50 years
Sugars	196% 142g	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	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	31% 11.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	21% 12g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal sandwich, with creme filling	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.2% 1.07mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	43% 172μg	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	244% 220mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.76% 4.54IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal sandwich, with creme filling	Valencia Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	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	107% 8.53mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	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	61% 426mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	NA	55μg per day for Men 19-50 years
Sodium	151% 2268mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	2.7% 100g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, oatmeal sandwich, with creme filling vs Valencia Oranges:

• Cookies, oatmeal sandwich, with creme filling have 2.7 times more Vitamin B1, 2.8 times more Vitamin B2 and 4.2 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin C than Cookies, oatmeal sandwich, with creme filling.
• Both Cookies, oatmeal sandwich, with creme filling and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Cookies, oatmeal sandwich, with creme filling as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, oatmeal sandwich, with creme filling vs Valencia Oranges:

• Cookies, oatmeal sandwich, with creme filling have 3.7 times more Copper, 20.9 times more Iron, 3.5 times more Magnesium, 35.8 times more Manganese, 5.5 times more Phosphorus, more Sodium and 11.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Calcium, 1.3 times more Potassium and 3.9 times more Water than Cookies, oatmeal sandwich, with creme filling.

Comparison of macro-nutrients per 1 pound:

• Cookies, oatmeal sandwich, with creme filling have 8.1 times more Energy, 61 times more Fat, 149.3 times more Saturated Fat, 27.6 times more Omega 3, 158.9 times more Omega 6, 4.7 times more Carbohydrate and 2.5 times more Protein than Raw Valencia Oranges.
• Both Cookies, oatmeal sandwich, with creme filling and Raw Valencia Oranges have similar amounts of Fiber per 1 lb.
• Both Cookies, oatmeal sandwich, with creme filling as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.