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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Navel Oranges	Cookies, fig bars	Recommended Dietary Allowance
Energy	7.66% 222kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	247% 322g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	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	55% 21g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel 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	7.37% 0.59mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	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	10.5% 390g	2.02% 75g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.3 times more Vitamin A and 197 times more Vitamin C than Cookies, fig bars.
• While Cookies, fig bars contain 2.3 times more Vitamin B1, 4.3 times more Vitamin B2, 4.4 times more Vitamin B3, 1.4 times more Vitamin B5, more Vitamin B12, 4.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Cookies, fig bars have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Navel Oranges as well as Cookies, fig bars have insufficient amounts of Vitamin D in 1 lb.

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

• Raw Navel Oranges have 5.2 times more Water than Cookies, fig bars.
• While Cookies, fig bars contain 1.5 times more Calcium, 3.8 times more Copper, 22.3 times more Iron, 2.5 times more Magnesium, 11.8 times more Manganese, 2.7 times more Phosphorus, more Selenium, 350 times more Sodium and 4.9 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Cookies, fig bars have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, fig bars contain 7.1 times more Energy, 48.7 times more Fat, 66.1 times more Saturated Fat, 20.2 times more Omega 3, 112.3 times more Omega 6, 5.7 times more Carbohydrate, 5.5 times more Sugars, 2.1 times more Fiber and 4.1 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cookies, fig bars have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.