Comparing Nutrients in 1 pound Valencia Oranges VS Cookies, sugar wafer, with creme filling, sugar free

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%

Macro Nutrients

	Valencia Oranges	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	7.66% 222kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	60.3% 19.3g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	267% 45.4g	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	231% 301g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	171% 65g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, sugar wafer, with creme filling, sugar free	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	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	3.14% 0.041mg	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	47.6% 191μg	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	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	18% 181mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	19% 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	5.1% 0.41mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	50% 1.15mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	7.6% 259mg	3400mg per day for Men 19-50 years
Selenium	NA	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.086% 3.18g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cookies, sugar wafer, with creme filling, sugar free per 1 lb

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

Lets compare vitamin content per 1 pound of Valencia Oranges vs Cookies, sugar wafer, with creme filling, sugar free:

• 1 pound of Valencia Oranges has 2.6 times more Vitamin B5, 7 times more Vitamin B6 and more Vitamin C than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 lb of Cookies, sugar wafer, with creme filling, sugar free contains 2.8 times more Vitamin B1, 3.8 times more Vitamin B2 and 6.6 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, sugar wafer, with creme filling, sugar free provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Cookies, sugar wafer, with creme filling, sugar free:

• 1 pound of Valencia Oranges has more Calcium, 1.4 times more Magnesium, 3.1 times more Potassium and 123.3 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• While 1 lb of Cookies, sugar wafer, with creme filling, sugar free contains 14.3 times more Iron, 11 times more Manganese, 2.4 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, sugar wafer, with creme filling, sugar free contain similar levels of Copper per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Valencia Oranges as well as Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, sugar wafer, with creme filling, sugar free contains 10.8 times more Energy, 95.2 times more Fat, 121.6 times more Saturated Fat, 46.4 times more Omega 3, 227.4 times more Omega 6, 5.6 times more Carbohydrate, 5.7 times more Fiber and 3.4 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein