Comparing Nutrients in 5 ounces Cookies, gluten-free, chocolate wafer VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Florida Oranges	Recommended Dietary Allowance
Energy	26.4% 767kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	67.8% 21.7g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	80% 58g	18% 13g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 52.6g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.56% 0.072mg	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	NA	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	71% 63.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Florida Oranges	Recommended Dietary Allowance
Calcium	15.5% 155mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	6.14% 0.055mg	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	65% 5.2mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	1.48% 0.034mg	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	29% 204mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	3.34% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, gluten-free, chocolate wafer vs Florida Oranges:

• Cookies, gluten-free, chocolate wafer have 1.7 times more Vitamin B5 than Raw Florida Oranges.

Comparing minerals per 5 ounces for Cookies, gluten-free, chocolate wafer vs Florida Oranges:

• Cookies, gluten-free, chocolate wafer have 2.5 times more Calcium, 6.6 times more Copper, 40.8 times more Iron, 4.1 times more Magnesium, 17.1 times more Manganese, 12 times more Phosphorus, 2 times more Potassium, more Sodium and 9.8 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 63.6 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 5 ounces:

• Cookies, gluten-free, chocolate wafer have 11.8 times more Energy, 144.9 times more Fat, 612 times more Saturated Fat, 11.3 times more Omega 3, 68.8 times more Omega 6, 5.4 times more Carbohydrate, 4.5 times more Sugars and 5.8 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.5 times more Fiber than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer as well as Raw Florida Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.