Comparing Nutrients in 5 ounces Oranges with Peel VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Oranges with Peel	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	35.3% 34.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	46.5% 15g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	21.3% 3.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	82.7% 60g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 60g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	0% 0g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	0.58% 0.092mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	0% 0mg	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	10.6% 42.5μg	0% 0μg	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	112% 101mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	29.5% 4.42mg	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

	Oranges with Peel	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	0% 0mg	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	14% 1.13mg	3.2% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	NA	1.17% 0.027mg	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	4.45% 31mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	1.5% 51mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cookies, gluten-free, lemon wafer per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Cookies, gluten-free, lemon wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Cookies, gluten-free, lemon wafer:

• 5 ounces of Oranges with Peel have 2.2 times more Vitamin B1, 7.7 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 5 oz of Cookies, gluten-free, lemon wafer contain 1.5 times more Vitamin B2 than Raw Oranges with Peel .
• 5 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 5 ounces for Oranges with Peel vs Cookies, gluten-free, lemon wafer:

• 5 ounces of Oranges with Peel have 7.8 times more Calcium, more Copper, 4.4 times more Iron, 4.7 times more Magnesium, 5.4 times more Potassium and 73.5 times more Water than Cookies, gluten-free, lemon wafer.
• While 5 oz of Cookies, gluten-free, lemon wafer contain 1.8 times more Phosphorus and 55.5 times more Sodium than Raw Oranges with Peel .
• 5 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Magnesium and Potassium
• Both Raw Oranges with Peel as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 5 oz of Cookies, gluten-free, lemon wafer contain 8.2 times more Energy, 80.6 times more Fat, 300 times more Saturated Fat, 6.1 times more Omega 3, 58.1 times more Omega 6 and 4.8 times more Carbohydrate than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein