Comparing Nutrients in 1 pound Cookies, vanilla sandwich with creme filling, reduced fat VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling, reduced fat	Valencia Oranges	Recommended Dietary Allowance
Energy	66% 1919kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	48.7% 47.3g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	29% 4.95g	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	273% 355g	41.5% 54g	130g per day for Men 19-50 years
Sugars	235% 170g	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	25% 9.53g	30% 11.3g	38g per day for Men 19-50 years
Protein	33.8% 19g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling, reduced fat	Valencia 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	152% 1.82mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.2% 13.6mg	7.77% 1.24mg	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	8.72% 0.11mg	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	105% 422μg	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	39.6% 5.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling, reduced fat	Valencia Oranges	Recommended Dietary Allowance
Calcium	19% 191mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	128% 10.2mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	39% 272mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	145% 80μg	NA	55μg per day for Men 19-50 years
Sodium	107% 1606mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	0.77% 28.3g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, vanilla sandwich with creme filling, reduced fat vs Valencia Oranges:

• Cookies, vanilla sandwich with creme filling, reduced fat have 4.6 times more Vitamin B1, 6.8 times more Vitamin B2, 11 times more Vitamin B3 and 2.4 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.5 times more Vitamin B6 and more Vitamin C than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, vanilla sandwich with creme filling, reduced fat vs Valencia Oranges:

• Cookies, vanilla sandwich with creme filling, reduced fat have 2.1 times more Copper, 25 times more Iron, 3.5 times more Phosphorus, more Sodium and 6.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Potassium and 13.8 times more Water than Cookies, vanilla sandwich with creme filling, reduced fat.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Raw Valencia Oranges have similar amounts of Calcium and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, vanilla sandwich with creme filling, reduced fat have 8.6 times more Energy, 34.7 times more Fat, 90.7 times more Saturated Fat, 1.6 times more Omega 3, 24.8 times more Omega 6, 6.6 times more Carbohydrate and 4 times more Protein than Raw Valencia Oranges.
• Both Cookies, vanilla sandwich with creme filling, reduced fat and Raw Valencia Oranges have similar amounts of Fiber per 1 lb.
• Both Cookies, vanilla sandwich with creme filling, reduced fat as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.