Comparing Nutrients in 5 ounces Florida Oranges VS Cookies, vanilla sandwich with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Florida Oranges	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	15.2% 14.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	9.1% 1.55g	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	85.2% 111g	130g per day for Men 19-50 years
Sugars	18% 13g	73.3% 53g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cookies, vanilla sandwich with creme filling, reduced fat	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	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	26.6% 4.26mg	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	2.73% 0.035mg	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	33% 132μg	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	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	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	12% 0.11mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.05% 17mg	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	4.34% 147mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.24% 8.86g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cookies, vanilla sandwich with creme filling, reduced fat per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Cookies, vanilla sandwich with creme filling, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Cookies, vanilla sandwich with creme filling, reduced fat:

• 5 ounces of Florida Oranges have 2 times more Vitamin B6 and more Vitamin C than Cookies, vanilla sandwich with creme filling, reduced fat.
• While 5 oz of Cookies, vanilla sandwich with creme filling, reduced fat contain 4 times more Vitamin B1, 6.8 times more Vitamin B2, 7.5 times more Vitamin B3, 5.5 times more Vitamin B9, 7.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Florida Oranges as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Cookies, vanilla sandwich with creme filling, reduced fat:

• 5 ounces of Florida Oranges have 1.6 times more Potassium and 13.9 times more Water than Cookies, vanilla sandwich with creme filling, reduced fat.
• While 5 oz of Cookies, vanilla sandwich with creme filling, reduced fat contain 2 times more Copper, 25 times more Iron, 5 times more Phosphorus, 35.2 times more Selenium, more Sodium and 4.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cookies, vanilla sandwich with creme filling, reduced fat contain similar levels of Calcium and Magnesium per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, vanilla sandwich with creme filling, reduced fat contain 9.2 times more Energy, 49.6 times more Fat, 127 times more Saturated Fat, 35.2 times more Omega 6, 6.8 times more Carbohydrate, 4.1 times more Sugars and 6 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cookies, vanilla sandwich with creme filling, reduced fat offer comparable quantities of Fiber per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Florida Oranges as well as Cookies, vanilla sandwich with creme filling, reduced fat provide inadequate amounts of Omega 3 in five ounces.