Comparing Nutrients in 7 ounces Oranges VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Oranges	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	3.2% 93kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	40.4% 39.2g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	60.5% 19.4g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	100% 130g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	102% 73.6g	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	17.3% 12.6g	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	% 16.6g	g per day for Men 19-50 years
Sucrose	NA	% 44g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cookies, chocolate chip, commercially prepared, soft-type	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	7.63% 0.099mg	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	13.4% 53.6μg	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	117% 106mg	NA	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	2.4% 0.36mg	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	50% 0.45mg	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	101% 8.08mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13.7% 57.5mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.53% 19.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Cookies, chocolate chip, commercially prepared, soft-type:

• Raw Oranges have more Vitamin A than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 1.6 times more Vitamin B1, 7.1 times more Vitamin B2, 7.3 times more Vitamin B3, 1.4 times more Vitamin B5, 8.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Cookies, chocolate chip, commercially prepared, soft-type have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Oranges as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Cookies, chocolate chip, commercially prepared, soft-type:

• Raw Oranges have 2.4 times more Calcium, 1.4 times more Potassium and 8.8 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 5 times more Copper, 40.7 times more Iron, 2.9 times more Magnesium, 16.9 times more Manganese, 4.4 times more Phosphorus, 6.2 times more Selenium, more Sodium and 7.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 1.3 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• While Cookies, chocolate chip, commercially prepared, soft-type contain 9.4 times more Energy, 164.8 times more Fat, 650.1 times more Saturated Fat, 8.1 times more Omega 3, 95.6 times more Omega 6, 5.6 times more Carbohydrate, 4 times more Sugars and 3.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 7 oz.