Comparing Nutrients in 7 ounces Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Valencia Oranges	Recommended Dietary Allowance
Energy	33.7% 976kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	109% 1.74g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	87.8% 15g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	18% 23.6g	130g per day for Men 19-50 years
Sugars	90% 65.3g	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	1.07% 0.77g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 62g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13% 4.96g	38g per day for Men 19-50 years
Protein	18% 10g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	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	48.3% 0.58mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	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	8.85% 0.12mg	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	35.7% 143μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.6% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.7% 67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Valencia Oranges	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	71.2% 0.64mg	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	138% 11mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	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	31% 216mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	10% 339mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	14% 7.74μg	NA	55μg per day for Men 19-50 years
Sodium	41% 617mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Valencia Oranges:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 3.4 times more Vitamin B1, 7.4 times more Vitamin B2, 9.7 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 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Raw Valencia Oranges have similar amounts of Vitamin B6 per 7 oz.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched vs Valencia Oranges:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 8.7 times more Copper, 62 times more Iron, 4.1 times more Magnesium, 27 times more Manganese, 6.4 times more Phosphorus, more Sodium and 12 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Calcium and 24.2 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Raw Valencia Oranges have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 10 times more Energy, 82.4 times more Fat, 231.2 times more Saturated Fat, 54.8 times more Omega 3, 170.9 times more Omega 6, 5.5 times more Carbohydrate and 4.9 times more Protein than Raw Valencia Oranges.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Raw Valencia Oranges have similar amounts of Fiber per 7 oz.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.