Comparing Nutrients in 7 ounces Oranges VS Cookies, chocolate cream covered biscuit sticks

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%

Macro Nutrients

	Oranges	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Energy	3.2% 93kcal	30.6% 887kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	78% 25g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	78.3% 13.3g	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	78% 101g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	68.4% 49.6g	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	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	26% 9.92g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	7.95% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	7.33% 0.095mg	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	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33% 0.79μg	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	117% 17.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cookies, chocolate cream covered biscuit sticks	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	49.6% 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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	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	3.97% 27.8mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	28% 423mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Cookies, chocolate cream covered biscuit sticks:

• Raw Oranges have 11 times more Vitamin A, 1.2 times more Vitamin B1, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 5 times more Vitamin B2, 2.3 times more Vitamin B3, more Vitamin B12, 49.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Cookies, chocolate cream covered biscuit sticks:

• Raw Oranges have 5.7 times more Water than Cookies, chocolate cream covered biscuit sticks.
• While Cookies, chocolate cream covered biscuit sticks contain 5 times more Copper, 9 times more Iron, 3.6 times more Magnesium, 13.1 times more Phosphorus, 29.4 times more Selenium, more Sodium and 12.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cookies, chocolate cream covered biscuit sticks have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, chocolate cream covered biscuit sticks contain 9.5 times more Energy, 187.5 times more Fat, 838.9 times more Saturated Fat, 372.8 times more Omega 6, 4.3 times more Carbohydrate, 2.7 times more Sugars, 2.1 times more Fiber and 10.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.