Comparing Nutrients in 7 ounces Cookies, brownies, dry mix, sugar free VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, dry mix, sugar free	3%	25%	72%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cookies, brownies, dry mix, sugar free	Florida Oranges	Recommended Dietary Allowance
Energy	29% 845kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	49.6% 8.44g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	22% 8.33g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, sugar free	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.22% 0.016mg	7.8% 0.1mg	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	24% 95μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	99% 89.3mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, dry mix, sugar free	Florida Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	5.73% 0.052mg	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	37.7% 3mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	2.07% 0.048mg	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	16% 113mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	19.6% 665mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.19% 6.95g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, dry mix, sugar free VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, brownies, dry mix, sugar free versus 7 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, brownies, dry mix, sugar free vs Florida Oranges:

• 7 ounces of Cookies, brownies, dry mix, sugar free have 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 2.8 times more Vitamin B9 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.7 times more Vitamin B5, 6.4 times more Vitamin B6 and more Vitamin C than Cookies, brownies, dry mix, sugar free.
• 7 ounces of Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Cookies, brownies, dry mix, sugar free as well as Raw Florida Oranges have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cookies, brownies, dry mix, sugar free vs Florida Oranges:

• 7 ounces of Cookies, brownies, dry mix, sugar free have 16.9 times more Iron, 8.4 times more Manganese, 4.8 times more Phosphorus, 2 times more Potassium, 4 times more Selenium and more Sodium than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3.6 times more Calcium, 1.5 times more Copper, 2.5 times more Magnesium and 24.9 times more Water than Cookies, brownies, dry mix, sugar free.
• 7 ounces of Cookies, brownies, dry mix, sugar free lack sufficient amounts of Calcium and Magnesium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Selenium
• Both Cookies, brownies, dry mix, sugar free as well as Raw Florida Oranges lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, brownies, dry mix, sugar free have 9.3 times more Energy, 59.5 times more Fat, 80.7 times more Saturated Fat, 28.6 times more Omega 3, 137.1 times more Omega 6, 7 times more Carbohydrate, 1.8 times more Fiber and 4.1 times more Protein than Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein