Comparing Nutrients in 5 ounces Cookies, gluten-free, vanilla sandwich, with creme filling VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Oranges with Peel	Recommended Dietary Allowance
Energy	24% 699kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	31% 9.93g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	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	81.4% 106g	17% 22g	130g per day for Men 19-50 years
Sugars	91% 66g	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	0.74% 0.54g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 64.4g	NA	g per day for Men 19-50 years
Fiber	1.87% 0.71g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	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	NA	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, vanilla sandwich, with creme filling	Oranges with Peel	Recommended Dietary Allowance
Calcium	2% 20mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	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	6.02% 0.48mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	7.9% 55.3mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	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	19% 285mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.064% 2.37g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, vanilla sandwich, with creme filling VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, gluten-free, vanilla sandwich, with creme filling 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, gluten-free, vanilla sandwich, with creme filling vs Oranges with Peel :

• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw Oranges with Peel have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Cookies, gluten-free, vanilla sandwich, with creme filling vs Oranges with Peel :

• 5 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling have 1.8 times more Phosphorus, 100.5 times more Sodium and 2.1 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 5 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 1.9 times more Potassium and 49.3 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Oranges with Peel contain similar levels of Magnesium per five ounces.
• 5 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Calcium
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling have 7.8 times more Energy, 68.2 times more Fat, 200.2 times more Saturated Fat, 26.9 times more Omega 3, 54.8 times more Omega 6, 4.8 times more Carbohydrate and 2 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 9 times more Fiber than Cookies, gluten-free, vanilla sandwich, with creme filling.
• 5 ounces of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Fiber
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6