Comparing Nutrients in 7 ounces Oranges VS Cookies, peanut butter sandwich, special dietary

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cookies, peanut butter sandwich, special dietary	7%	56%	37%

Macro Nutrients

	Oranges	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Energy	3.2% 93kcal	36.6% 1062kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	69.6% 67.5g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	30.6% 9.8g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	68.3% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	134% 22.7g	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	77.5% 101g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	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	NA	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, peanut butter sandwich, special dietary	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	57.2% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	65.2% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	12% 0.15mg	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	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cookies, peanut butter sandwich, special dietary	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	59% 0.53mg	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	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	61% 1.4mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.2% 7.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cookies, peanut butter sandwich, special dietary per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges versus 7 oz of Cookies, peanut butter sandwich, special dietary to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges vs Cookies, peanut butter sandwich, special dietary:

• 7 ounces of Oranges have more Vitamin C than Cookies, peanut butter sandwich, special dietary.
• While 7 oz of Cookies, peanut butter sandwich, special dietary contain 4 times more Vitamin B1, 3.7 times more Vitamin B2, 18.6 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Oranges.
• 7 ounces of Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin C
• Both Raw Oranges as well as Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges vs Cookies, peanut butter sandwich, special dietary:

• 7 ounces of Oranges have 23.4 times more Water than Cookies, peanut butter sandwich, special dietary.
• While 7 oz of Cookies, peanut butter sandwich, special dietary contain 5.9 times more Copper, 25.5 times more Iron, 5.1 times more Magnesium, 28.2 times more Manganese, 11 times more Phosphorus, 1.6 times more Potassium, 7 times more Selenium, more Sodium and 14.7 times more Zinc than Raw Oranges.
• Both Oranges and Cookies, peanut butter sandwich, special dietary contain similar levels of Calcium per seven ounces.
• 7 ounces of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, peanut butter sandwich, special dietary contain 11.4 times more Energy, 283.3 times more Fat, 329.1 times more Saturated Fat, 78.7 times more Omega 3, 636.3 times more Omega 6, 4.3 times more Carbohydrate and 10.6 times more Protein than Raw Oranges.
• 7 ounces of Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein