Comparing Nutrients in 5 ounces Valencia Oranges VS Cookies, oatmeal sandwich, with creme filling

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Valencia Oranges	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19.5% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	58.3% 9.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	60.6% 79g	130g per day for Men 19-50 years
Sugars	NA	61.3% 44.5g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	5% 0.065mg	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	13.5% 54μg	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	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	21.6% 0.19mg	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	33.3% 2.66mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	50.8% 1.17mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	5.67% 193mg	3400mg per day for Men 19-50 years
Selenium	NA	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	47.2% 709mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.85% 31.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Cookies, oatmeal sandwich, with creme filling:

• Raw Valencia Oranges have 12 times more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin C than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 2.7 times more Vitamin B1, 2.8 times more Vitamin B2 and 4.2 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, oatmeal sandwich, with creme filling have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Raw Valencia Oranges as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Cookies, oatmeal sandwich, with creme filling:

• Raw Valencia Oranges have more Calcium, 1.3 times more Potassium and 3.9 times more Water than Cookies, oatmeal sandwich, with creme filling.
• While Cookies, oatmeal sandwich, with creme filling contain 3.7 times more Copper, 20.9 times more Iron, 3.5 times more Magnesium, 35.8 times more Manganese, 5.5 times more Phosphorus, more Sodium and 11.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Cookies, oatmeal sandwich, with creme filling contain 8.1 times more Energy, 61 times more Fat, 149.3 times more Saturated Fat, 27.6 times more Omega 3, 158.9 times more Omega 6, 4.7 times more Carbohydrate and 2.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, oatmeal sandwich, with creme filling have similar amounts of Fiber per 5 oz.
• Both Raw Valencia Oranges as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.