Comparing Nutrients in 1 pound Cookies, oatmeal, with raisins VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cookies, oatmeal, with raisins	Navel Oranges	Recommended Dietary Allowance
Energy	69% 2000kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	73.7% 71.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	77% 24.7g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 313g	43.8% 57g	130g per day for Men 19-50 years
Sugars	207% 150g	53% 38.6g	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	52% 38g	14% 10.2g	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	% 26.8g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 82.6g	% 19.4g	g per day for Men 19-50 years
Fiber	39.4% 15g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	27.6% 0.36mg	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	39.7% 159μg	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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, oatmeal, with raisins	Navel Oranges	Recommended Dietary Allowance
Calcium	12.7% 127mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	130% 10.4mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	5.7% 0.13mg	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	74% 517mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	97% 1461mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.98% 36g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, oatmeal, with raisins vs Navel Oranges:

• Cookies, oatmeal, with raisins have 4.1 times more Vitamin B1, 4.2 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Navel Oranges.
• Both Cookies, oatmeal, with raisins and Raw Navel Oranges have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.

Comparing minerals per 1 pound for Cookies, oatmeal, with raisins vs Navel Oranges:

• Cookies, oatmeal, with raisins have 3.6 times more Copper, 17.7 times more Iron, 3.1 times more Magnesium, 27.7 times more Manganese, 5 times more Phosphorus, 1.4 times more Potassium, more Selenium, 322 times more Sodium and 8.1 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.5 times more Calcium and 10.8 times more Water than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 1 pound:

• Cookies, oatmeal, with raisins have 9 times more Energy, 105.1 times more Fat, 319.9 times more Saturated Fat, 82.8 times more Omega 3, 231.7 times more Omega 6, 5.5 times more Carbohydrate, 3.9 times more Sugars, 3.7 times more Fructose, 1.5 times more Fiber and 6.4 times more Protein than Raw Navel Oranges.
• Both Cookies, oatmeal, with raisins as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 1 lb.