Comparing Nutrients in 1 pound Oranges with Peel VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Oranges with Peel	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	9.85% 286kcal	78.7% 2282kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	210% 67g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	126% 21.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	240% 312g	130g per day for Men 19-50 years
Sugars	NA	211% 153g	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	53.7% 20.4g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	9.07% 0.12mg	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	34% 136μg	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	358% 322mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	31.8% 318mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	184% 1.66mg	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	45.4% 3.63mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	14.3% 100mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	31.2% 1061mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	91% 1365mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10% 373g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cookie, butter or sugar, with chocolate icing or filling per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Cookie, butter or sugar, with chocolate icing or filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Cookie, butter or sugar, with chocolate icing or filling:

• 1 pound of Oranges with Peel has 3.6 times more Vitamin B6 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 3.4 times more Vitamin B1, 3.8 times more Vitamin B2, 4.2 times more Vitamin B3 and 2.4 times more Vitamin B9 than Raw Oranges with Peel .
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Cookie, butter or sugar, with chocolate icing or filling:

• 1 pound of Oranges with Peel has 3.7 times more Calcium and 41.2 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 6.4 times more Copper, 3.1 times more Iron, 3.4 times more Phosphorus, 12.9 times more Selenium and 150.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Cookie, butter or sugar, with chocolate icing or filling contain similar levels of Magnesium and Potassium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2.4 times more Fiber than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 8 times more Energy, 78.3 times more Fat, 422.9 times more Saturated Fat, 22.3 times more Omega 3, 107.5 times more Omega 6, 4.4 times more Carbohydrate and 3.2 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6