Comparing Nutrients in 7 ounces Cookies, sugar wafers with creme filling, regular VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Oranges with Peel	Recommended Dietary Allowance
Energy	34.4% 996kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	73.8% 23.6g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	30% 5.07g	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	108% 140g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	118% 85.2g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 80.6g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.78mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	14% 0.18mg	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	38.2% 153μg	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33% 4.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	93% 7.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	NA	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	20.4% 143mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafers with creme filling, regular VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, sugar wafers with creme filling, regular versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, sugar wafers with creme filling, regular vs Oranges with Peel :

• 7 ounces of Cookies, sugar wafers with creme filling, regular have 2.4 times more Vitamin B2, 4.4 times more Vitamin B3 and 2.6 times more Vitamin B9 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.7 times more Vitamin B1, 2.2 times more Vitamin B6 and more Vitamin C than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Oranges with Peel provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin C
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cookies, sugar wafers with creme filling, regular vs Oranges with Peel :

• 7 ounces of Cookies, sugar wafers with creme filling, regular have 4.7 times more Iron, 3.3 times more Phosphorus, 5.3 times more Selenium, 51.5 times more Sodium and 3.9 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.6 times more Calcium, 1.7 times more Potassium and 49.6 times more Water than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Oranges with Peel contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, sugar wafers with creme filling, regular have 8 times more Energy, 77.5 times more Fat, 340 times more Saturated Fat, 5.8 times more Omega 3, 58 times more Omega 6, 4.6 times more Carbohydrate and 3 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.8 times more Fiber than Cookies, sugar wafers with creme filling, regular.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6