Comparing Nutrients in 7 ounces Valencia Oranges VS Cookies, oatmeal, commercially prepared, regular

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Valencia Oranges	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	3.35% 97kcal	30.8% 893kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	28% 8.97g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	28% 4.8g	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	105% 136g	130g per day for Men 19-50 years
Sugars	NA	67.5% 49g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	27.6% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	10% 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	29.3% 117μg	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	1.1% 0.99mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	29.5% 0.27mg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	72.4% 1.66mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	68.8% 1032mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cookies, oatmeal, commercially prepared, regular per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cookies, oatmeal, commercially prepared, regular:

• 7 ounces of Valencia Oranges have 97 times more Vitamin C than Cookies, oatmeal, commercially prepared, regular.
• While 7 oz of Cookies, oatmeal, commercially prepared, regular contain 3.1 times more Vitamin B1, 5.8 times more Vitamin B2, 8.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, oatmeal, commercially prepared, regular provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Cookies, oatmeal, commercially prepared, regular:

• 7 ounces of Valencia Oranges have 1.3 times more Potassium and 15.1 times more Water than Cookies, oatmeal, commercially prepared, regular.
• While 7 oz of Cookies, oatmeal, commercially prepared, regular contain 3.6 times more Copper, 28.7 times more Iron, 3.3 times more Magnesium, 36.5 times more Manganese, 8.1 times more Phosphorus, more Sodium and 13.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, oatmeal, commercially prepared, regular contain similar levels of Calcium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, oatmeal, commercially prepared, regular contain 9.2 times more Energy, 60.3 times more Fat, 129.1 times more Saturated Fat, 8.1 times more Omega 3, 54.8 times more Omega 6, 5.8 times more Carbohydrate and 6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, oatmeal, commercially prepared, regular offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein