Comparing Nutrients in 5 ounces Oranges with Peel VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Oranges with Peel	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	40.3% 39g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	76.4% 24.4g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	32.4% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	72% 94g	130g per day for Men 19-50 years
Sugars	NA	101% 73.3g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, sugar wafer, chocolate-covered	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.23% 0.068mg	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	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.86% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	0% 0mg	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	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.15% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	9.92% 99mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	41.7% 0.38mg	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	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	14% 7.65μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.066% 2.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cookies, sugar wafer, chocolate-covered per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Cookies, sugar wafer, chocolate-covered:

• 5 ounces of Oranges with Peel have 1.9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• While 5 oz of Cookies, sugar wafer, chocolate-covered contain 4.3 times more Vitamin B2, 1.3 times more Vitamin B3 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, sugar wafer, chocolate-covered provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 5 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Cookies, sugar wafer, chocolate-covered:

• 5 ounces of Oranges with Peel have more Calcium and 47.6 times more Water than Cookies, sugar wafer, chocolate-covered.
• While 5 oz of Cookies, sugar wafer, chocolate-covered contain 4.6 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 5.3 times more Phosphorus, 1.6 times more Potassium, 7.7 times more Selenium, 69 times more Sodium and 5.5 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 5 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.3 times more Fiber than Cookies, sugar wafer, chocolate-covered.
• While 5 oz of Cookies, sugar wafer, chocolate-covered contain 8.3 times more Energy, 92 times more Fat, 492.6 times more Saturated Fat, 18.1 times more Omega 3, 88.3 times more Omega 6, 4.3 times more Carbohydrate and 2.7 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6