Comparing Nutrients in 1 pound Cookies, shortbread, commercially prepared, plain VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Oranges with Peel	Recommended Dietary Allowance
Energy	80.4% 2331kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	123% 119g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	260% 4.16g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	197% 33.4g	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	223% 289g	54% 70.3g	130g per day for Men 19-50 years
Sugars	135% 98g	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	1.88% 1.36g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 95g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	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	92% 367μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	73.8% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.6% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.9% 59mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	169% 13.5mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	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	42.8% 299mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, shortbread, commercially prepared, plain VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, shortbread, commercially prepared, plain 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, shortbread, commercially prepared, plain vs Oranges with Peel :

• 1 pound of Cookies, shortbread, commercially prepared, plain has 3.5 times more Vitamin B1, 6.3 times more Vitamin B2, 6.6 times more Vitamin B3 and 2.7 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.3 times more Vitamin B6 and more Vitamin C than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Oranges with Peel provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin C
• Both Cookies, shortbread, commercially prepared, plain as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cookies, shortbread, commercially prepared, plain vs Oranges with Peel :

• 1 pound of Cookies, shortbread, commercially prepared, plain has 1.6 times more Copper, 3.7 times more Iron, 3 times more Phosphorus, 8.9 times more Selenium, 176.5 times more Sodium and 4.5 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 5.4 times more Calcium, 2.2 times more Potassium and 22.9 times more Water than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Oranges with Peel contain similar levels of Magnesium per one pound.
• 1 pound of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, shortbread, commercially prepared, plain has 8.2 times more Energy, 87.4 times more Fat, 231.6 times more Saturated Fat, 57.4 times more Omega 3, 167.6 times more Omega 6, 4.1 times more Carbohydrate and 4.1 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.5 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6