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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Oranges with Peel	Recommended Dietary Allowance
Energy	26.4% 767kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	67.8% 21.7g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	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	68.5% 89g	17% 22g	130g per day for Men 19-50 years
Sugars	80% 58g	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	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	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	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	10.6% 42.5μg	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Oranges with Peel	Recommended Dietary Allowance
Calcium	15.5% 155mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	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	65% 5.2mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	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	29% 204mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	3.15% 117g	3700g per day for Men 19-50 years

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

• Cookies, gluten-free, chocolate wafer have 1.3 times more Vitamin B5 than Raw Oranges with Peel .

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

• Cookies, gluten-free, chocolate wafer have 1.6 times more Calcium, 4.5 times more Copper, 4.6 times more Iron, 2.9 times more Magnesium, 6.5 times more Phosphorus, 1.7 times more Potassium, 61 times more Sodium and 7.1 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 60.1 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 5 ounces:

• Cookies, gluten-free, chocolate wafer have 8.6 times more Energy, 101.4 times more Fat, 437.1 times more Saturated Fat, 7.8 times more Omega 3, 48.5 times more Omega 6, 4.1 times more Carbohydrate and 3.1 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.8 times more Fiber than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer as well as Raw Oranges with Peel have insufficient amounts of Glucose and Sucrose in 5 oz.