Comparing Nutrients in 1 pound Florida Oranges VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Florida Oranges	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	7.2% 209kcal	69% 2000kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	73.7% 71.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	77% 24.7g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	211% 3.38g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	241% 313g	130g per day for Men 19-50 years
Sugars	57% 41.5g	207% 150g	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	52% 38g	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	% 26.8g	g per day for Men 19-50 years
Sucrose	NA	% 82.6g	g per day for Men 19-50 years
Fiber	28.6% 11g	39.4% 15g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	23.7% 0.31mg	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	227% 204mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	19.5% 195mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	70% 0.63mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	158% 3.64mg	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	74% 517mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.98% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cookies, oatmeal, with raisins per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Cookies, oatmeal, with raisins:

• 1 lb of Cookies, oatmeal, with raisins contains 2.8 times more Vitamin B1, 5.4 times more Vitamin B2, 5.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Florida Oranges.

Comparing minerals per 1 pound for Florida Oranges vs Cookies, oatmeal, with raisins:

• 1 pound of Florida Oranges has 1.5 times more Calcium and 10.9 times more Water than Cookies, oatmeal, with raisins.
• While 1 lb of Cookies, oatmeal, with raisins contains 3.6 times more Copper, 25.6 times more Iron, 3.4 times more Magnesium, 33.4 times more Manganese, 9.5 times more Phosphorus, 1.4 times more Potassium, 11.8 times more Selenium, more Sodium and 8.1 times more Zinc than Raw Florida Oranges.
• 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, oatmeal, with raisins contains 9.6 times more Energy, 75 times more Fat, 217.6 times more Saturated Fat, 67.7 times more Omega 3, 171.9 times more Omega 6, 6 times more Carbohydrate, 3.6 times more Sugars, 1.4 times more Fiber and 8.4 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein