Comparing Nutrients in 1 pound Valencia Oranges VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Valencia Oranges	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	7.66% 222kcal	70% 2028kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	178% 57g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	179% 30.4g	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	178% 232g	130g per day for Men 19-50 years
Sugars	NA	156% 113g	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	59.7% 22.7g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	69.4% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	16.7% 0.22mg	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	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75.6% 1.8μg	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	268% 40.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	18% 181mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	113% 1.02mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	NA	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	119% 835mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	NA	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	64.4% 966mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.85% 68.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Cookies, chocolate cream covered biscuit sticks:

• Raw Valencia Oranges have 12 times more Vitamin A, 1.2 times more Vitamin B1, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 5 times more Vitamin B2, 2.3 times more Vitamin B3 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Cookies, chocolate cream covered biscuit sticks:

• Raw Valencia Oranges have 5.7 times more Water than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 6.1 times more Copper, 10 times more Iron, 3.6 times more Magnesium, 10.8 times more Phosphorus, more Sodium and 15 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, chocolate cream covered biscuit sticks have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 2.3 times more Omega 3 than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 9.1 times more Energy, 75 times more Fat, 359.5 times more Saturated Fat, 152.5 times more Omega 6, 4.3 times more Carbohydrate, 2 times more Fiber and 9.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.