Comparing Nutrients in 1 pound Valencia Oranges VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%

Macro Nutrients

	Valencia Oranges	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Energy	7.66% 222kcal	74.5% 2159kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	58.7% 18.8g	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	55% 9.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	245% 319g	130g per day for Men 19-50 years
Sugars	NA	225% 163g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	3.27% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	11% 0.15mg	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	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Calcium	18% 181mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	136% 1.22mg	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	278% 22.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	52% 218mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	160% 2395mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.19% 7.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• 1 pound of Valencia Oranges has 6.9 times more Vitamin B5, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While 1 lb of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contains 1.4 times more Vitamin B1, 4.1 times more Vitamin B2 and 6.7 times more Vitamin B3 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B5
• Both Raw Valencia Oranges as well as Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• 1 pound of Valencia Oranges has 1.7 times more Calcium and 55 times more Water than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While 1 lb of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contains 7.3 times more Copper, 54.4 times more Iron, 4.8 times more Magnesium, 6.1 times more Phosphorus, more Sodium and 20.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain similar levels of Potassium per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contains 9.7 times more Energy, 71.7 times more Fat, 118.3 times more Saturated Fat, 6 times more Omega 3, 47 times more Omega 6, 5.9 times more Carbohydrate, 1.3 times more Fiber and 4.6 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein