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

Macros Ratio

	Protein	Fat	Carbs
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cookie, butter or sugar, with chocolate icing or filling	Navel Oranges	Recommended Dietary Allowance
Energy	34.4% 998kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	92% 29.4g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	44.3% 0.71g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	55.2% 9.4g	0.27% 0.046g	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	19% 25g	130g per day for Men 19-50 years
Sugars	93% 67g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	14.5% 8.14g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cookie, butter or sugar, with chocolate icing or filling	Navel 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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, butter or sugar, with chocolate icing or filling	Navel Oranges	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	8.6% 0.077mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	40% 597mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	4.6% 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 Navel Oranges:

• Cookie, butter or sugar, with chocolate icing or filling has 5 times more Vitamin B1, 3.7 times more Vitamin B2, 4.9 times more Vitamin B3, 2.1 times more Vitamin B9, more Vitamin B12, 12.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 3 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 Navel 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 Navel Oranges:

• Cookie, butter or sugar, with chocolate icing or filling has 9.4 times more Copper, 18.8 times more Iron, 3.2 times more Phosphorus, 1.4 times more Potassium, more Selenium, 301 times more Sodium and 2.5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Calcium and 43 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• Both Cookie, butter or sugar, with chocolate icing or filling and Raw Navel Oranges have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookie, butter or sugar, with chocolate icing or filling has 10.3 times more Energy, 156.7 times more Fat, 870.6 times more Saturated Fat, 39.7 times more Omega 3, 205.7 times more Omega 6, 5.5 times more Carbohydrate, 4 times more Sugars and 4.5 times more Protein than Raw Navel Oranges.
• Both Cookie, butter or sugar, with chocolate icing or filling and Raw Navel Oranges have similar amounts of Fiber per 7 oz.
• Both Cookie, butter or sugar, with chocolate icing or filling as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.