Comparing Nutrients in 5 ounces Oranges VS Cookies, brownies, commercially prepared, reduced fat, with added fiber

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%

Macro Nutrients

	Oranges	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	12.3% 3.92g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	67% 87.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	75.7% 55g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	2.07% 0.027mg	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	10.6% 42.5μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83.8% 75.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	28% 0.25mg	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	1.77% 0.14mg	35.3% 2.82mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	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	2.83% 20mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	33.2% 18.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	27.4% 411mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• Raw Oranges have more Vitamin A, 3.2 times more Vitamin B6 and more Vitamin C than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 2 times more Vitamin B1, 6.2 times more Vitamin B2, 5.1 times more Vitamin B3, 1.4 times more Vitamin B9, 3.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• Raw Oranges have more Calcium, 1.3 times more Potassium and 3.5 times more Water than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 4 times more Copper, 19.9 times more Iron, 3.1 times more Magnesium, 4.2 times more Phosphorus, 25.8 times more Selenium, more Sodium and 6.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 7.3 times more Energy, 80.7 times more Fat, 184.4 times more Saturated Fat, 54.9 times more Omega 3, 122.1 times more Omega 6, 5.2 times more Carbohydrate, 4.1 times more Sugars, 4.6 times more Fiber and 2.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.