Comparing Nutrients in 5 ounces Cookies, gluten-free, lemon wafer VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Valencia Oranges	Recommended Dietary Allowance
Energy	25% 730kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	35.3% 34.3g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	46.5% 15g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.62g	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	81% 105g	13% 17g	130g per day for Men 19-50 years
Sugars	82.7% 60g	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	% 60g	NA	g per day for Men 19-50 years
Fiber	0% 0g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	0% 0g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon wafer	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.092mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	6.87% 0.089mg	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	0% 0μg	14% 55.3μg	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	76.4% 68.7mg	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	29.5% 4.42mg	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, lemon wafer	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	5.83% 0.052mg	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	3.2% 0.26mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.17% 0.027mg	1.4% 0.033mg	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	7.9% 55.3mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	1.5% 51mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	3.3% 122g	3700g per day for Men 19-50 years

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

• Cookies, gluten-free, lemon wafer have 1.9 times more Vitamin B2 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Vitamin B1, 4.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.

Comparing minerals per 5 ounces for Cookies, gluten-free, lemon wafer vs Valencia Oranges:

• Cookies, gluten-free, lemon wafer have 2 times more Iron, 2.3 times more Phosphorus and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.4 times more Calcium, more Copper, 3.3 times more Magnesium, 5 times more Potassium and 77.1 times more Water than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Raw Valencia Oranges have similar amounts of Manganese per 5 oz.
• Both Cookies, gluten-free, lemon wafer as well as Raw Valencia Oranges have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, gluten-free, lemon wafer have 10.5 times more Energy, 80.6 times more Fat, 300 times more Saturated Fat, 6.1 times more Omega 3, 58.1 times more Omega 6 and 6.3 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.