Comparing Nutrients in 7 ounces Valencia Oranges VS Biscuits, mixed grain, refrigerated dough

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Biscuits, mixed grain, refrigerated dough	9%	19%	72%

Macro Nutrients

	Valencia Oranges	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Energy	3.35% 97kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	8.47% 2.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	9.72% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	72.4% 94g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	9.92% 0.13mg	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	19.3% 77.4μg	41% 165μg	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	107% 96mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	25.4% 0.23mg	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	2.23% 0.18mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	57% 1.3mg	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	4.8% 33.7mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	88.6% 1330mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.63% 171g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Biscuits, mixed grain, refrigerated dough per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Biscuits, mixed grain, refrigerated dough to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Biscuits, mixed grain, refrigerated dough:

• 7 ounces of Valencia Oranges have more Vitamin C than Biscuits, mixed grain, refrigerated dough.
• While 7 oz of Biscuits, mixed grain, refrigerated dough contain 4.5 times more Vitamin B1, 5.3 times more Vitamin B2, 12.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Biscuits, mixed grain, refrigerated dough provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Biscuits, mixed grain, refrigerated dough have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Biscuits, mixed grain, refrigerated dough:

• 7 ounces of Valencia Oranges have 2.4 times more Calcium and 2.3 times more Water than Biscuits, mixed grain, refrigerated dough.
• While 7 oz of Biscuits, mixed grain, refrigerated dough contain 3.1 times more Copper, 30.6 times more Iron, 3 times more Magnesium, 28.7 times more Manganese, 13.9 times more Phosphorus, 2.5 times more Potassium, more Sodium and 10 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Biscuits, mixed grain, refrigerated dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Biscuits, mixed grain, refrigerated dough contain 5.4 times more Energy, 18.7 times more Fat, 39 times more Saturated Fat, 2.9 times more Omega 3, 18.9 times more Omega 6, 4 times more Carbohydrate and 5.9 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein