Comparing Nutrients in 5 ounces Cookies, chocolate chip, commercially prepared, soft-type VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, soft-type	Oranges with Peel	Recommended Dietary Allowance
Energy	21.7% 629kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	14.3% 2.44g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.7% 93g	17% 22g	130g per day for Men 19-50 years
Sugars	72.5% 52.6g	NA	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	12.4% 8.97g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 31.3g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	9.2% 5.15g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, soft-type	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	10% 0.13mg	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	9.57% 38.3μg	10.6% 42.5μg	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	NA	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.6% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, soft-type	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.4% 24mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	8.98% 0.081mg	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	72% 5.77mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	12.4% 86.5mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	26% 391mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.38% 14g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, soft-type VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate chip, commercially prepared, soft-type versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, chocolate chip, commercially prepared, soft-type vs Oranges with Peel :

• 5 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 1.4 times more Vitamin B1, 5.7 times more Vitamin B2 and 4.1 times more Vitamin B3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.9 times more Vitamin B6 than Cookies, chocolate chip, commercially prepared, soft-type.
• Both Cookies, chocolate chip, commercially prepared, soft-type and Oranges with Peel provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate chip, commercially prepared, soft-type vs Oranges with Peel :

• 5 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 4 times more Copper, 5.1 times more Iron, 2.1 times more Magnesium, 2.8 times more Phosphorus, 4.4 times more Selenium, 138 times more Sodium and 4.9 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 4.1 times more Calcium, 1.5 times more Potassium and 8.3 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• 5 ounces of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate chip, commercially prepared, soft-type have 7 times more Energy, 65.9 times more Fat, 278.6 times more Saturated Fat, 3.6 times more Omega 3, 39.1 times more Omega 6, 4.2 times more Carbohydrate and 2.8 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.5 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6