Comparing Nutrients in 5 ounces Oranges with Peel VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Oranges with Peel	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	37.7% 36.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	76% 24.4g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	73% 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	16.8% 6.38g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6.98% 0.091mg	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	17.7% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	30.6% 0.27mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	NA	28.6% 0.66mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cookies, graham crackers, chocolate-coated per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Cookies, graham crackers, chocolate-coated:

• 5 ounces of Oranges with Peel have 1.5 times more Vitamin B6 and 710 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 2.7 times more Vitamin B1, 3 times more Vitamin B2, 3.4 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 5 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Cookies, graham crackers, chocolate-coated:

• 5 ounces of Oranges with Peel have 1.5 times more Calcium and 41.2 times more Water than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 3.4 times more Copper, 2.5 times more Iron, 4 times more Phosphorus, 1.4 times more Potassium, 15.9 times more Selenium and 132.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, graham crackers, chocolate-coated contain similar levels of Magnesium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium
• Both Raw Oranges with Peel as well as Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2 times more Fiber than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 7.9 times more Energy, 86 times more Fat, 491.4 times more Saturated Fat, 3.3 times more Omega 3, 102.4 times more Omega 6, 4.3 times more Carbohydrate and 3.1 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6