Comparing Nutrients in 1 pound Cookies, peanut butter sandwich, regular VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Valencia Oranges	Recommended Dietary Allowance
Energy	74.8% 2168kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	30.3% 0.49g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	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	229% 298g	41.5% 54g	130g per day for Men 19-50 years
Sugars	222% 161g	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	22.7% 8.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	71.3% 40g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	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	123% 1.47mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	69% 277μg	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	43.5% 1.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	244% 220mg	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	56.5% 8.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Valencia Oranges	Recommended Dietary Allowance
Calcium	24% 240mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	119% 1.08mg	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	147% 11.8mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	180% 4.14mg	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	122% 853mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	63.5% 35μg	NA	55μg per day for Men 19-50 years
Sodium	111% 1669mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, peanut butter sandwich, regular vs Valencia Oranges:

• Cookies, peanut butter sandwich, regular have 3.7 times more Vitamin B1, 6.6 times more Vitamin B2, 13.6 times more Vitamin B3, 3.7 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 12 times more Vitamin A and 485 times more Vitamin C than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, peanut butter sandwich, regular vs Valencia Oranges:

• Cookies, peanut butter sandwich, regular have 1.3 times more Calcium, 6.4 times more Copper, 28.9 times more Iron, 4.9 times more Magnesium, 39.7 times more Manganese, 11.1 times more Phosphorus, more Sodium and 17.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 30.8 times more Water than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Raw Valencia Oranges have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, peanut butter sandwich, regular have 9.8 times more Energy, 70.3 times more Fat, 142.7 times more Saturated Fat, 6.7 times more Omega 3, 83.8 times more Omega 6, 5.5 times more Carbohydrate and 8.5 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Fiber than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.