Comparing Nutrients in 5 ounces Valencia Oranges VS Glutino, Gluten Free Cookies, Vanilla Creme

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Glutino, Gluten Free Cookies, Vanilla Creme	2%	35%	63%

Macro Nutrients

	Valencia Oranges	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	24% 690kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	27.5% 26.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	15.5% 2.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	84.3% 110g	130g per day for Men 19-50 years
Sugars	NA	97% 70g	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	0.51% 0.37g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 68g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	0% 0g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Glutino, Gluten Free Cookies, Vanilla Creme	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	4.4% 0.04mg	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	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	15.2% 0.35mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.049% 1.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Glutino, Gluten Free Cookies, Vanilla Creme:

Both Raw Valencia Oranges and Glutino, Gluten Free Cookies, Vanilla Creme have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Valencia Oranges vs Glutino, Gluten Free Cookies, Vanilla Creme:

• Raw Valencia Oranges have 3.6 times more Calcium, 1.3 times more Copper, 2.7 times more Potassium and 66.9 times more Water than Glutino, Gluten Free Cookies, Vanilla Creme.
• While Glutino, Gluten Free Cookies, Vanilla Creme contain 2.6 times more Iron, 10.7 times more Manganese, 1.9 times more Phosphorus, more Sodium and 3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Glutino, Gluten Free Cookies, Vanilla Creme have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have more Fiber than Glutino, Gluten Free Cookies, Vanilla Creme.
• While Glutino, Gluten Free Cookies, Vanilla Creme contain 9.9 times more Energy, 62.6 times more Fat, 231.3 times more Saturated Fat, 3.6 times more Omega 3, 42.1 times more Omega 6, 6.5 times more Carbohydrate and 2.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Glutino, Gluten Free Cookies, Vanilla Creme have insufficient amounts of Glucose and Sucrose in 5 oz.