Comparing Nutrients in 7 ounces Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Navel Oranges	Recommended Dietary Allowance
Energy	32.6% 945kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.7g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.2g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	19% 25g	130g per day for Men 19-50 years
Sugars	99% 71.4g	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	16.7% 6.35g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	17% 9.5g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.66mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	15% 59.5μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	130% 117mg	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% 0.3mg	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

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Navel Oranges	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	122% 9.72mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	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	29% 204mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	70% 1048mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping 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 Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Navel Oranges:

• 7 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 1.8 times more Vitamin B1, 3.2 times more Vitamin B2 and 4.3 times more Vitamin B3 than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 7.3 times more Vitamin B5 and 2.5 times more Vitamin B6 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Navel Oranges provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B5
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Navel Oranges:

• 7 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 6.9 times more Copper, 37.7 times more Iron, 4.4 times more Magnesium, 4.5 times more Phosphorus, 528 times more Sodium and 15.4 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.8 times more Calcium and 54.8 times more Water than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Navel Oranges contain similar levels of Potassium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 9.7 times more Energy, 143.3 times more Fat, 243.5 times more Saturated Fat, 10.7 times more Omega 3, 89.8 times more Omega 6, 5.6 times more Carbohydrate, 4.2 times more Sugars, 1.5 times more Fiber and 5.3 times more Protein than Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein