Comparing Nutrients in 1 pound Florida Oranges VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Florida Oranges	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	7.2% 209kcal	78.7% 2282kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	210% 67g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	126% 21.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	240% 312g	130g per day for Men 19-50 years
Sugars	57% 41.5g	211% 153g	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	28.6% 11g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	59.5% 9.53mg	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	17.8% 0.23mg	9.07% 0.12mg	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	19.3% 77μg	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	227% 204mg	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	5.44% 0.82mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	19.5% 195mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	184% 1.66mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	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	7.78% 54.4mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	31.2% 1061mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	91% 1365mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cookie, butter or sugar, with chocolate icing or filling per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Cookie, butter or sugar, with chocolate icing or filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Cookie, butter or sugar, with chocolate icing or filling:

• 1 pound of Florida Oranges has 2 times more Vitamin B6 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 3.4 times more Vitamin B1, 4.8 times more Vitamin B2, 5.3 times more Vitamin B3, 4.2 times more Vitamin B9, 10.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Cookie, butter or sugar, with chocolate icing or filling:

• 1 pound of Florida Oranges has 2.3 times more Calcium and 43.6 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 9.4 times more Copper, 27.1 times more Iron, 1.3 times more Magnesium, 6.2 times more Phosphorus, 1.4 times more Potassium, 18 times more Selenium and more Sodium than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Phosphorus and Selenium
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 1.3 times more Fiber than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 10.9 times more Energy, 111.9 times more Fat, 592 times more Saturated Fat, 32.5 times more Omega 3, 152.6 times more Omega 6, 6 times more Carbohydrate, 3.7 times more Sugars and 5.9 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein