Comparing Nutrients in 1 pound Navel Oranges VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Navel Oranges	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	7.66% 222kcal	88% 2549kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	165% 160g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	272% 87g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	68.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	162% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	185% 240g	130g per day for Men 19-50 years
Sugars	53% 38.6g	193% 140g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	41.8% 16g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	35.6% 0.46mg	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	38.6% 154μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	0% 0mg	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	4.54% 0.68mg	131% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	19.5% 195mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	295% 2.65mg	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	7.37% 0.59mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	134% 3.1mg	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	15% 104mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	112% 1683mg	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	10.5% 390g	0.22% 8.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cookie, with peanut butter filling, chocolate-coated per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Cookie, with peanut butter filling, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Cookie, with peanut butter filling, chocolate-coated:

• 1 pound of Navel Oranges has more Vitamin C than Cookie, with peanut butter filling, chocolate-coated.
• While 1 lb of Cookie, with peanut butter filling, chocolate-coated contains 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, 10.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 28.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Cookie, with peanut butter filling, chocolate-coated:

• 1 pound of Navel Oranges has 1.2 times more Calcium and 47.8 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While 1 lb of Cookie, with peanut butter filling, chocolate-coated contains 15 times more Copper, 16.2 times more Iron, 1.5 times more Magnesium, 23.5 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, more Selenium and 371 times more Sodium than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• Both Raw Navel Oranges as well as Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookie, with peanut butter filling, chocolate-coated contains 11.5 times more Energy, 235.3 times more Fat, 1129.4 times more Saturated Fat, 26.9 times more Omega 3, 263.4 times more Omega 6, 4.2 times more Carbohydrate, 3.6 times more Sugars, 1.6 times more Fiber and 8.9 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein