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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Navel Oranges	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	15.2% 14.8g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	13.7% 17.8g	85.2% 111g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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

	Navel 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	2.3% 0.18mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	4.34% 147mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	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	3.3% 122g	0.24% 8.86g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A, 3.2 times more Vitamin B6 and more Vitamin C than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 5.9 times more Vitamin B1, 5.3 times more Vitamin B2, 7.1 times more Vitamin B3, 2.7 times more Vitamin B9, 8.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Navel Oranges have 1.6 times more Potassium and 13.8 times more Water than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 2 times more Copper, 17.3 times more Iron, 2.6 times more Phosphorus, more Selenium, 354 times more Sodium and 4.6 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Calcium and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, vanilla sandwich with creme filling, reduced fat contain 8.6 times more Energy, 69.5 times more Fat, 186.8 times more Saturated Fat, 2.9 times more Omega 3, 47.5 times more Omega 6, 6.2 times more Carbohydrate, 4.4 times more Sugars and 4.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Fiber per 5 oz.
• Both Raw Navel Oranges as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.