Comparing Nutrients in 5 ounces Oranges with Peel VS Cookies, peanut butter sandwich, regular

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Oranges with Peel	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	23.4% 678kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	9.48% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	30.8% 5.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	71.5% 93g	130g per day for Men 19-50 years
Sugars	NA	69.3% 50.2g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	15% 0.2mg	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	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.6% 0.33μg	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% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.7% 2.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	37.3% 0.34mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	NA	56.2% 1.3mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cookies, peanut butter sandwich, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Cookies, peanut butter sandwich, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Cookies, peanut butter sandwich, regular:

• 5 ounces of Oranges with Peel have 710 times more Vitamin C than Cookies, peanut butter sandwich, regular.
• While 5 oz of Cookies, peanut butter sandwich, regular contain 3.3 times more Vitamin B1, 5.3 times more Vitamin B2, 7.5 times more Vitamin B3, 2.8 times more Vitamin B5, 1.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 5 ounces of Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Cookies, peanut butter sandwich, regular:

• 5 ounces of Oranges with Peel have 1.3 times more Calcium and 29.4 times more Water than Cookies, peanut butter sandwich, regular.
• While 5 oz of Cookies, peanut butter sandwich, regular contain 4.2 times more Copper, 3.3 times more Iron, 3.5 times more Magnesium, 8.5 times more Phosphorus, 11 times more Selenium, 184 times more Sodium and 9.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, peanut butter sandwich, regular contain similar levels of Potassium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2.4 times more Fiber than Cookies, peanut butter sandwich, regular.
• While 5 oz of Cookies, peanut butter sandwich, regular contain 7.6 times more Energy, 70.3 times more Fat, 142.7 times more Saturated Fat, 6.7 times more Omega 3, 83.8 times more Omega 6, 4.2 times more Carbohydrate and 6.8 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6