Comparing Nutrients in 5 ounces Valencia Oranges VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Valencia Oranges	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	27.5% 797kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	85% 27.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	50.5% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	60.4% 43.8g	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	9.33% 3.54g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	11% 0.14mg	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	14% 55.3μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	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	NA	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.55% 6.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	92% 0.83mg	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	1.6% 0.13mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	42% 0.97mg	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	3.44% 24mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.069% 2.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Cookie, with peanut butter filling, chocolate-coated:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 16.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Cookie, with peanut butter filling, chocolate-coated:

• Raw Valencia Oranges have 48 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 15.8 times more Copper, 23.3 times more Iron, 1.7 times more Magnesium, 29.7 times more Manganese, 2.2 times more Phosphorus, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookie, with peanut butter filling, chocolate-coated contains 11.5 times more Energy, 117.7 times more Fat, 548.6 times more Saturated Fat, 15.1 times more Omega 3, 137.7 times more Omega 6, 4.4 times more Carbohydrate, 1.4 times more Fiber and 7.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.