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

Macros Ratio

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

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Navel Oranges	Recommended Dietary Allowance
Energy	78.5% 2277kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	68% 11.6g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	43.8% 57g	130g per day for Men 19-50 years
Sugars	269% 195g	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	0% 0g	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	% 0g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 184g	% 19.4g	g per day for Men 19-50 years
Fiber	19% 7.26g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	31% 17.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	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	15% 0.2mg	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	87.3% 349μg	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	12.2% 122mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	19.7% 0.18mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	46.7% 327mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	30.5% 16.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.2% 7.53g	10.5% 390g	3700g per day for Men 19-50 years

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

• Cookies, sugar wafers with creme filling, regular have 2.4 times more Vitamin B2, 5.1 times more Vitamin B3, 1.5 times more Vitamin B5, 2.3 times more Vitamin B9, 16.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.8 times more Vitamin B1, 1.8 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 Navel 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 Navel Oranges:

• Cookies, sugar wafers with creme filling, regular have 1.7 times more Copper, 28.7 times more Iron, 1.5 times more Magnesium, 14.5 times more Manganese, 3.1 times more Phosphorus, more Selenium, 103 times more Sodium and 5.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Calcium, 1.4 times more Potassium and 51.8 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 10.2 times more Energy, 154.9 times more Fat, 699.9 times more Saturated Fat, 10.2 times more Omega 3, 111 times more Omega 6, 5.6 times more Carbohydrate, 5.1 times more Sugars and 4.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain more Fructose and 1.4 times more Fiber than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.