Comparing Nutrients in 5 ounces Oranges VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Oranges	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	37.7% 36.6g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	76% 24.4g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	73% 95g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	73% 53g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	6.98% 0.091mg	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	17.7% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	83.8% 75.4mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	30.6% 0.27mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	28.6% 0.66mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Cookies, graham crackers, chocolate-coated:

• Raw Oranges have 5.5 times more Vitamin A and 532 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 3.1 times more Vitamin B1, 3.8 times more Vitamin B2, 6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B9, more Vitamin B12, 5.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Cookies, graham crackers, chocolate-coated have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Oranges as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Cookies, graham crackers, chocolate-coated:

• Raw Oranges have 43.4 times more Water than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 4.3 times more Copper, 20 times more Iron, 1.6 times more Magnesium, 18.6 times more Manganese, 6.2 times more Phosphorus, 1.5 times more Potassium, 22.2 times more Selenium, more Sodium and 2.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cookies, graham crackers, chocolate-coated have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, graham crackers, chocolate-coated contain 10.6 times more Energy, 215 times more Fat, 1146.7 times more Saturated Fat, 7.6 times more Omega 3, 250.3 times more Omega 6, 5.7 times more Carbohydrate, 4 times more Sugars and 4.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Cookies, graham crackers, chocolate-coated have similar amounts of Fiber per 5 oz.
• Both Raw Oranges as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.