Comparing Nutrients in 5 ounces Cookies, oatmeal, with raisins VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cookies, oatmeal, with raisins	Florida Oranges	Recommended Dietary Allowance
Energy	21.6% 625kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	66% 1.06g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	44.4% 7.56g	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	75% 98g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	64.8% 47g	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	16.3% 12g	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	% 8.36g	NA	g per day for Men 19-50 years
Sucrose	% 25.8g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	15% 8.3g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	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	33% 0.4mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.6% 0.31mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.94mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	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	12.4% 49.6μg	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, oatmeal, with raisins	Florida Oranges	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	40.8% 3.26mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	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	23% 162mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, with raisins VS Florida Oranges per 5 oz

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

Lets compare vitamin content per 5 ounces of Cookies, oatmeal, with raisins vs Florida Oranges:

• 5 ounces of Cookies, oatmeal, with raisins have 2.8 times more Vitamin B1, 5.4 times more Vitamin B2, 5.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Florida Oranges.

Comparing minerals per 5 ounces for Cookies, oatmeal, with raisins vs Florida Oranges:

• 5 ounces of Cookies, oatmeal, with raisins have 3.6 times more Copper, 25.6 times more Iron, 3.4 times more Magnesium, 33.4 times more Manganese, 9.5 times more Phosphorus, 1.4 times more Potassium, 11.8 times more Selenium, more Sodium and 8.1 times more Zinc than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 1.5 times more Calcium and 10.9 times more Water than Cookies, oatmeal, with raisins.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, oatmeal, with raisins have 9.6 times more Energy, 75 times more Fat, 217.6 times more Saturated Fat, 67.7 times more Omega 3, 171.9 times more Omega 6, 6 times more Carbohydrate, 3.6 times more Sugars, 1.4 times more Fiber and 8.4 times more Protein than Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein