Comparing Nutrients in 1 pound Navel Oranges VS Cookies, oatmeal, commercially prepared, regular

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Navel Oranges	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	7.66% 222kcal	70.4% 2041kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	84.6% 82g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	64.4% 11g	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	240% 312g	130g per day for Men 19-50 years
Sugars	53% 38.6g	154% 112g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	23% 0.3mg	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	67% 268μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	2.5% 2.27mg	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	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30.2% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	19.5% 195mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	67.5% 0.61mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	165% 3.8mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	81% 44.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	157% 2359mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.7% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cookies, oatmeal, commercially prepared, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Cookies, oatmeal, commercially prepared, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Cookies, oatmeal, commercially prepared, regular:

• 1 pound of Navel Oranges has 118.2 times more Vitamin C than Cookies, oatmeal, commercially prepared, regular.
• While 1 lb of Cookies, oatmeal, commercially prepared, regular contains 3.9 times more Vitamin B1, 4.5 times more Vitamin B2, 5.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cookies, oatmeal, commercially prepared, regular provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin K
• 1 pound of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Cookies, oatmeal, commercially prepared, regular:

• 1 pound of Navel Oranges has 15.1 times more Water than Cookies, oatmeal, commercially prepared, regular.
• While 1 lb of Cookies, oatmeal, commercially prepared, regular contains 3.4 times more Copper, 19.8 times more Iron, 3 times more Magnesium, 28.9 times more Manganese, 6 times more Phosphorus, more Selenium, 520 times more Sodium and 9.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cookies, oatmeal, commercially prepared, regular contain similar levels of Calcium and Potassium per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, oatmeal, commercially prepared, regular contains 9.2 times more Energy, 120.7 times more Fat, 265.8 times more Saturated Fat, 14.3 times more Omega 3, 104.9 times more Omega 6, 5.5 times more Carbohydrate, 2.9 times more Sugars, 1.3 times more Fiber and 6.8 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein