Comparing Nutrients in 1 pound Florida Oranges VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Florida Oranges	Cookies, fig bars	Recommended Dietary Allowance
Energy	7.2% 209kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	247% 322g	130g per day for Men 19-50 years
Sugars	57% 41.5g	290% 210g	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	55% 21g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	26% 0.34mg	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	39.7% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	227% 204mg	1.5% 1.36mg	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	5.44% 0.82mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22% 26.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cookies, fig bars	Recommended Dietary Allowance
Calcium	19.5% 195mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	74% 0.67mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	67.6% 1.56mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	10.7% 395g	2.02% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cookies, fig bars per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Cookies, fig bars to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Cookies, fig bars:

• 1 pound of Florida Oranges has 150 times more Vitamin C than Cookies, fig bars.
• While 1 lb of Cookies, fig bars contains 1.6 times more Vitamin B1, 5.4 times more Vitamin B2, 4.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12, 3.6 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 1 pound of Cookies, fig bars have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Cookies, fig bars:

• 1 pound of Florida Oranges has 5.3 times more Water than Cookies, fig bars.
• While 1 lb of Cookies, fig bars contains 1.5 times more Calcium, 3.8 times more Copper, 32.2 times more Iron, 2.7 times more Magnesium, 14.3 times more Manganese, 5.2 times more Phosphorus, 6.6 times more Selenium, more Sodium and 4.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cookies, fig bars contain similar levels of Potassium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, fig bars contains 7.6 times more Energy, 34.8 times more Fat, 44.9 times more Saturated Fat, 16.5 times more Omega 3, 83.3 times more Omega 6, 6.1 times more Carbohydrate, 5.1 times more Sugars, 1.9 times more Fiber and 5.3 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein