Comparing Nutrients in 5 ounces Florida Oranges VS Cookies, coconut macaroon

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Florida Oranges	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	22.5% 652kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	6.35% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	66.8% 86.8g	130g per day for Men 19-50 years
Sugars	18% 13g	88.3% 64g	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	8.95% 3.4g	19% 7.23g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	7.64% 4.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	1.95% 0.31mg	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	5.56% 0.072mg	10.5% 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	6.02% 24μg	1.06% 4.25μg	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	71% 63.8mg	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	1.7% 0.26mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	42.4% 0.38mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	NA	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	2.43% 17mg	13.8% 96mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cookies, coconut macaroon per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Cookies, coconut macaroon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Cookies, coconut macaroon:

• 5 ounces of Florida Oranges have 5 times more Vitamin B1, 1.8 times more Vitamin B3, 5.7 times more Vitamin B9 and more Vitamin C than Cookies, coconut macaroon.
• While 5 oz of Cookies, coconut macaroon contain 1.5 times more Vitamin B2 and 1.9 times more Vitamin B6 than Raw Florida Oranges.
• 5 ounces of Cookies, coconut macaroon have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Cookies, coconut macaroon:

• 5 ounces of Florida Oranges have 8.6 times more Calcium, 1.4 times more Potassium and 7.6 times more Water than Cookies, coconut macaroon.
• While 5 oz of Cookies, coconut macaroon contain 6.9 times more Copper, 9.1 times more Iron, 2.9 times more Magnesium, 5.7 times more Phosphorus, 13.6 times more Selenium, more Sodium and 9.1 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc
• 5 ounces of Cookies, coconut macaroon lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, coconut macaroon contain 10 times more Energy, 107.4 times more Fat, 804 times more Saturated Fat, 4.4 times more Omega 3, 24.6 times more Omega 6, 5.3 times more Carbohydrate, 4.9 times more Sugars, 2.1 times more Fiber and 4.3 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein