Comparing Nutrients in 1 pound Florida Oranges VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Florida Oranges	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	7.2% 209kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	244% 78g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	120% 20.4g	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	233% 303g	130g per day for Men 19-50 years
Sugars	57% 41.5g	233% 169g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	102% 1.22mg	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	11.3% 1.8mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	22.3% 0.29mg	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	56.7% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	227% 204mg	0.5% 0.45mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	19.5% 195mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	98% 0.88mg	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	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	92% 2.1mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	92% 50.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	80% 1202mg	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 Cookies, graham crackers, chocolate-coated per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Florida Oranges vs Cookies, graham crackers, chocolate-coated:

• 1 pound of Florida Oranges has 450 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains 2.7 times more Vitamin B1, 3.8 times more Vitamin B2, 4.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, 5.5 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, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Cookies, graham crackers, chocolate-coated:

• 1 pound of Florida Oranges has 43.6 times more Water than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains 5 times more Copper, 22.2 times more Iron, 1.6 times more Magnesium, 19.3 times more Manganese, 7.3 times more Phosphorus, 1.6 times more Potassium, 22.2 times more Selenium and more Sodium than Raw Florida Oranges.
• Both Florida Oranges and Cookies, graham crackers, chocolate-coated contain similar levels of Calcium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Selenium
• Both Raw Florida Oranges as well as Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, graham crackers, chocolate-coated contains 10.9 times more Energy, 122.9 times more Fat, 688 times more Saturated Fat, 4.8 times more Omega 3, 145.4 times more Omega 6, 5.8 times more Carbohydrate, 4.1 times more Sugars and 5.7 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cookies, graham crackers, chocolate-coated offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein