Comparing Nutrients in 5 ounces Cookies, oatmeal, dry mix VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, dry mix	6%	37%	57%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cookies, oatmeal, dry mix	Navel Oranges	Recommended Dietary Allowance
Energy	22.6% 655kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.2g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	21% 6.74g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	NA	4.4% 3.2g	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	NA	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	NA	8.2% 3.1g	38g per day for Men 19-50 years
Protein	16.5% 9.2g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, dry mix	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.8% 0.2mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	8.6% 0.11mg	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	17.7% 71μg	12% 48μg	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	0.16% 0.14mg	93% 83.8mg	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	1.4% 0.21mg	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, oatmeal, dry mix	Navel Oranges	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	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	39.3% 3.15mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	1.8% 0.041mg	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	33% 231mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	7.63% 259mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, dry mix VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, oatmeal, dry mix versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, oatmeal, dry mix vs Navel Oranges:

• 5 ounces of Cookies, oatmeal, dry mix have 2.1 times more Vitamin B1, 2.7 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.9 times more Vitamin B6 and 591 times more Vitamin C than Cookies, oatmeal, dry mix.
• 5 ounces of Cookies, oatmeal, dry mix have insufficient amounts of Vitamin C
• Both Cookies, oatmeal, dry mix as well as Raw Navel Oranges have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cookies, oatmeal, dry mix vs Navel Oranges:

• 5 ounces of Cookies, oatmeal, dry mix have 5.1 times more Copper, 17.1 times more Iron, 4.4 times more Magnesium, 42.4 times more Manganese, 7.1 times more Phosphorus, more Selenium, 473 times more Sodium and 10 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.7 times more Calcium and 16.2 times more Water than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Navel Oranges contain similar levels of Potassium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, oatmeal, dry mix have 9.4 times more Energy, 128 times more Fat, 279.7 times more Saturated Fat, 15.1 times more Omega 3, 115.5 times more Omega 6, 5.4 times more Carbohydrate and 7.1 times more Protein than Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein