Comparing Nutrients in 1 pound Valencia Oranges VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Valencia Oranges	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	7.66% 222kcal	69.8% 2023kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	64.5% 62.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	47.4% 8.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	259% 336g	130g per day for Men 19-50 years
Sugars	NA	146% 106g	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	30% 11.3g	13% 5g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	7.68% 0.1mg	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	44.2% 177μg	117% 467μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.45% 0.23μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	0% 0mg	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	NA	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	18% 181mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	79% 0.71mg	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	5.1% 0.41mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	83.4% 1.9mg	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	11% 77mg	74% 517mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	NA	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	101% 1520mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.48% 17.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Raw Valencia Oranges have more Vitamin A, 2.9 times more Vitamin B6 and more Vitamin C than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 4 times more Vitamin B1, 8.2 times more Vitamin B2, 12.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.6 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Raw Valencia Oranges have 1.8 times more Potassium and 22.1 times more Water than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 4.2 times more Copper, 30.6 times more Iron, 1.8 times more Magnesium, 18.4 times more Manganese, 6.7 times more Phosphorus, more Sodium and 10.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 2.3 times more Fiber than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 9.1 times more Energy, 46 times more Fat, 98.9 times more Saturated Fat, 6 times more Omega 3, 40.4 times more Omega 6, 6.2 times more Carbohydrate and 6.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.