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

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Navel Oranges	Recommended Dietary Allowance
Energy	33.7% 976kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	109% 1.74g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	87.8% 15g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	19% 25g	130g per day for Men 19-50 years
Sugars	90% 65.3g	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	1.07% 0.77g	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	% 2.4g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 62g	% 8.5g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	18% 10g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	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	48.3% 0.58mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	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	8.85% 0.12mg	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	35.7% 143μg	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% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.6% 4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.7% 67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Navel Oranges	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	71.2% 0.64mg	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	138% 11mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	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	31% 216mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	10% 339mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	14% 7.74μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	41% 617mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 4.3 times more Vitamin B1, 5.8 times more Vitamin B2, 6.3 times more Vitamin B3, 2.1 times more Vitamin B9, 13.4 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.4 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin C
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 8.3 times more Copper, 42.9 times more Iron, 3.7 times more Magnesium, 21.4 times more Manganese, 4.7 times more Phosphorus, more Selenium, 311 times more Sodium and 9 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2 times more Calcium and 24.1 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Navel Oranges contain similar levels of Potassium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have 10 times more Energy, 164.8 times more Fat, 475.9 times more Saturated Fat, 97.4 times more Omega 3, 326.9 times more Omega 6, 5.2 times more Carbohydrate, 3.9 times more Sugars and 5.6 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 5.8 times more Fructose than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• Both Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched and Navel Oranges offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein