Comparing Nutrients in 5 ounces Valencia Oranges VS Cookies, peanut butter sandwich, regular

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Valencia Oranges	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	23.4% 678kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	9.48% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	30.8% 5.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	71.5% 93g	130g per day for Men 19-50 years
Sugars	NA	69.3% 50.2g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, peanut butter sandwich, regular	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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	15% 0.2mg	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	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.6% 0.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	0.16% 0.14mg	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	17.7% 2.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	37.3% 0.34mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	56.2% 1.3mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cookies, peanut butter sandwich, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Cookies, peanut butter sandwich, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Cookies, peanut butter sandwich, regular:

• 5 ounces of Valencia Oranges have 485 times more Vitamin C than Cookies, peanut butter sandwich, regular.
• While 5 oz of Cookies, peanut butter sandwich, regular contain 3.7 times more Vitamin B1, 6.6 times more Vitamin B2, 13.6 times more Vitamin B3, 3.7 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3 and Vitamin B12
• 5 ounces of Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Cookies, peanut butter sandwich, regular:

• 5 ounces of Valencia Oranges have 30.8 times more Water than Cookies, peanut butter sandwich, regular.
• While 5 oz of Cookies, peanut butter sandwich, regular contain 1.3 times more Calcium, 6.4 times more Copper, 28.9 times more Iron, 4.9 times more Magnesium, 39.7 times more Manganese, 11.1 times more Phosphorus, more Sodium and 17.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, peanut butter sandwich, regular contain similar levels of Potassium per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.3 times more Fiber than Cookies, peanut butter sandwich, regular.
• While 5 oz of Cookies, peanut butter sandwich, regular contain 9.8 times more Energy, 70.3 times more Fat, 142.7 times more Saturated Fat, 6.7 times more Omega 3, 83.8 times more Omega 6, 5.5 times more Carbohydrate and 8.5 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein