Comparing Nutrients in 1 pound Cookies, sugar wafers with creme filling, regular VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Oranges	7%	2%	91%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Oranges	Recommended Dietary Allowance
Energy	78.5% 2277kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	41% 53.3g	130g per day for Men 19-50 years
Sugars	269% 195g	58.5% 42.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 184g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	28.6% 11g	38g per day for Men 19-50 years
Protein	31% 17.4g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	21% 0.27mg	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	87.3% 349μg	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	268% 241mg	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	75.6% 11.3mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Oranges	Recommended Dietary Allowance
Calcium	12.2% 122mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	211% 17mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	4.93% 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	46.7% 327mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, sugar wafers with creme filling, regular vs Oranges:

• Cookies, sugar wafers with creme filling, regular have 3 times more Vitamin B2, 7.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B9, 13.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.4 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin C than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, sugar wafers with creme filling, regular vs Oranges:

• Cookies, sugar wafers with creme filling, regular have 1.5 times more Copper, 37.3 times more Iron, 1.6 times more Magnesium, 16.8 times more Manganese, 5.1 times more Phosphorus, 7.4 times more Selenium, more Sodium and 6.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium, 1.5 times more Potassium and 52.3 times more Water than Cookies, sugar wafers with creme filling, regular.

Comparison of macro-nutrients per 1 pound:

• Cookies, sugar wafers with creme filling, regular have 10.7 times more Energy, 193.7 times more Fat, 793.3 times more Saturated Fat, 13.1 times more Omega 3, 141.8 times more Omega 6, 6 times more Carbohydrate, 4.6 times more Sugars and 4.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.5 times more Fiber than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.