Comparing Nutrients in 7 ounces Oranges VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Oranges	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	3.2% 93kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	21.5% 6.87g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	20.7% 3.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	113% 147g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	63.8% 46.2g	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	12.5% 4.76g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	3.36% 0.044mg	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	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	0% 0mg	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	2.4% 0.36mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	34.6% 0.31mg	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	2.5% 0.2mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	36.5% 0.84mg	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	3.97% 27.8mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	44.3% 665mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.21% 7.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Raw Oranges have more Vitamin A, 2.7 times more Vitamin B6, more Vitamin C and 1.5 times more Vitamin E than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 4 times more Vitamin B1, 8.2 times more Vitamin B2, 12.3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.4 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Raw Oranges have 1.8 times more Potassium and 22.2 times more Water than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 3.5 times more Copper, 27.5 times more Iron, 1.8 times more Magnesium, 16.9 times more Manganese, 8.1 times more Phosphorus, 14 times more Selenium, more Sodium and 9.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 2.2 times more Fiber than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 9.5 times more Energy, 115 times more Fat, 230.9 times more Saturated Fat, 13.7 times more Omega 3, 98.7 times more Omega 6, 6.3 times more Carbohydrate, 2.5 times more Sugars and 7.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.