Comparing Nutrients in 7 ounces Valencia Oranges VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Valencia Oranges	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	3.35% 97kcal	33.7% 976kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	50% 16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	87.8% 15g	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	100% 130g	130g per day for Men 19-50 years
Sugars	NA	90% 65.3g	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	1.07% 0.77g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 62g	g per day for Men 19-50 years
Fiber	13% 4.96g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	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	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	33% 5.3mg	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	9.6% 0.13mg	8.85% 0.12mg	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	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	55.7% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	71.2% 0.64mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	53.5% 1.23mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	41% 617mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.19% 7.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 7 ounces of Valencia Oranges have more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 3.4 times more Vitamin B1, 7.4 times more Vitamin B2, 9.7 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 7 ounces of Valencia Oranges have 1.9 times more Calcium and 24.2 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 8.7 times more Copper, 62 times more Iron, 4.1 times more Magnesium, 27 times more Manganese, 6.4 times more Phosphorus, more Sodium and 12 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain similar levels of Potassium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.3 times more Fiber than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 7 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 10 times more Energy, 82.4 times more Fat, 231.2 times more Saturated Fat, 54.8 times more Omega 3, 170.9 times more Omega 6, 5.5 times more Carbohydrate and 4.9 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein