Comparing Nutrients in 1 pound Valencia Oranges VS Cookies, oatmeal sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Valencia Oranges	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	7.66% 222kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	85.5% 83g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	187% 31.7g	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	194% 252g	130g per day for Men 19-50 years
Sugars	NA	196% 142g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, oatmeal sandwich, with creme filling	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	89.2% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	16% 0.21mg	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	43% 172μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	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	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	18% 181mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	69% 0.62mg	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	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	163% 3.74mg	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	61% 426mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	NA	56% 31μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	151% 2268mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	10.6% 392g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cookies, oatmeal sandwich, with creme filling per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Cookies, oatmeal sandwich, with creme filling to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Valencia Oranges has 1.4 times more Vitamin B6 and more Vitamin C than Cookies, oatmeal sandwich, with creme filling.
• While 1 lb of Cookies, oatmeal sandwich, with creme filling contains 2.7 times more Vitamin B1, 2.8 times more Vitamin B2 and 4.2 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, oatmeal sandwich, with creme filling provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Valencia Oranges has more Calcium, 1.3 times more Potassium and 3.9 times more Water than Cookies, oatmeal sandwich, with creme filling.
• While 1 lb of Cookies, oatmeal sandwich, with creme filling contains 3.7 times more Copper, 20.9 times more Iron, 3.5 times more Magnesium, 35.8 times more Manganese, 5.5 times more Phosphorus, more Sodium and 11.2 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, oatmeal sandwich, with creme filling contains 8.1 times more Energy, 61 times more Fat, 149.3 times more Saturated Fat, 27.6 times more Omega 3, 158.9 times more Omega 6, 4.7 times more Carbohydrate and 2.5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, oatmeal sandwich, with creme filling offer comparable quantities of Fiber per one pound.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein