Comparing Nutrients in 7 ounces Cookie, butter or sugar, with chocolate icing or filling VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cookie, butter or sugar, with chocolate icing or filling	Valencia Oranges	Recommended Dietary Allowance
Energy	34.4% 998kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	92% 29.4g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	44.3% 0.71g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	55.2% 9.4g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	18% 23.6g	130g per day for Men 19-50 years
Sugars	93% 67g	NA	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	9.92% 3.77g	13% 4.96g	38g per day for Men 19-50 years
Protein	14.5% 8.14g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cookie, butter or sugar, with chocolate icing or filling	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	9.6% 0.13mg	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	35.2% 141μg	19.3% 77.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.33% 2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, butter or sugar, with chocolate icing or filling	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	8.16% 0.073mg	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	60.5% 4.84mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	2% 0.046mg	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	21% 147mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	NA	55μg per day for Men 19-50 years
Sodium	40% 597mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookie, butter or sugar, with chocolate icing or filling vs Valencia Oranges:

• Cookie, butter or sugar, with chocolate icing or filling has 3.9 times more Vitamin B1, 4.8 times more Vitamin B2, 7.7 times more Vitamin B3, 1.8 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.4 times more Vitamin B6 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookie, butter or sugar, with chocolate icing or filling vs Valencia Oranges:

• Cookie, butter or sugar, with chocolate icing or filling has 9.9 times more Copper, 27.1 times more Iron, 1.3 times more Magnesium, 4.4 times more Phosphorus, 1.3 times more Potassium, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Calcium and 43.2 times more Water than Cookie, butter or sugar, with chocolate icing or filling.

Comparison of macro-nutrients per 7 ounces:

• Cookie, butter or sugar, with chocolate icing or filling has 10.3 times more Energy, 78.3 times more Fat, 422.9 times more Saturated Fat, 22.3 times more Omega 3, 107.5 times more Omega 6, 5.8 times more Carbohydrate and 3.9 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Fiber than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.