Comparing Nutrients in 1 pound Cookies, sugar wafer, chocolate-covered VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Florida Oranges	Recommended Dietary Allowance
Energy	82.3% 2386kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	244% 78.2g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	104% 17.6g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	230% 299g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	324% 235g	57% 41.5g	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	40.6% 15.4g	28.6% 11g	38g per day for Men 19-50 years
Protein	28% 15.6g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Florida 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	35.5% 0.43mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	11.3% 1.8mg	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	16.7% 0.22mg	17.8% 0.23mg	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	17% 68μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	227% 204mg	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	65.3% 9.8mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Florida Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	70.3% 5.62mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.73% 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	76% 531mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	41.7% 626mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.21% 7.85g	10.7% 395g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, sugar wafer, chocolate-covered vs Florida Oranges:

• Cookies, sugar wafer, chocolate-covered have 5.4 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12, 12 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 11 times more Vitamin A and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Raw Florida Oranges have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Cookies, sugar wafer, chocolate-covered as well as Raw Florida Oranges have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, sugar wafer, chocolate-covered vs Florida Oranges:

• Cookies, sugar wafer, chocolate-covered have 6.8 times more Copper, 13.8 times more Iron, 4.5 times more Magnesium, 9.8 times more Phosphorus, 1.8 times more Potassium, 10.8 times more Selenium, more Sodium and 7.6 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain more Calcium and 50.4 times more Water than Cookies, sugar wafer, chocolate-covered.

Comparison of macro-nutrients per 1 pound:

• Cookies, sugar wafer, chocolate-covered have 11.4 times more Energy, 131.4 times more Fat, 689.6 times more Saturated Fat, 26.3 times more Omega 3, 125.4 times more Omega 6, 5.7 times more Carbohydrate, 5.7 times more Sugars, 1.4 times more Fiber and 4.9 times more Protein than Raw Florida Oranges.
• Both Cookies, sugar wafer, chocolate-covered as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.