Comparing Nutrients in 5 ounces Valencia Oranges VS Cookies, chocolate chip, commercially prepared, regular, lower fat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%

Macro Nutrients

	Valencia Oranges	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	26.4% 8.45g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	29.2% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	44.3% 7.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	64.2% 46.5g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, chocolate chip, commercially prepared, regular, lower fat	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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.68% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	2.4% 0.031mg	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% 88μg	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	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	32% 0.29mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	24.3% 0.56mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	NA	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	39.5% 593mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cookies, chocolate chip, commercially prepared, regular, lower fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• 5 ounces of Valencia Oranges have 1.5 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While 5 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat contain 3 times more Vitamin B1, 4.6 times more Vitamin B2, 7.2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• 5 ounces of Valencia Oranges have more Calcium, 1.3 times more Potassium and 11.7 times more Water than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While 5 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat contain 5.5 times more Copper, 35.8 times more Iron, 3.2 times more Magnesium, 17.1 times more Manganese, 3.7 times more Phosphorus, more Sodium and 9.8 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat contain 9.2 times more Energy, 59.7 times more Fat, 170.3 times more Saturated Fat, 20.6 times more Omega 3, 120.7 times more Omega 6, 5.7 times more Carbohydrate and 5.7 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, chocolate chip, commercially prepared, regular, lower fat offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein