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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Valencia Oranges	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	3.35% 97kcal	30.7% 891kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	16.7% 5.34g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	73.6% 12.5g	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	107% 139g	130g per day for Men 19-50 years
Sugars	NA	86.6% 63g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	40% 6.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	3.97% 0.052mg	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	23% 91μg	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	0.66% 0.6mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	33.3% 0.3mg	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	101% 8.08mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	55.2% 1.27mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.35% 13g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Cookies, oatmeal, commercially prepared, special dietary 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, special dietary:

• 7 ounces of Valencia Oranges have 2.4 times more Vitamin B6 and 161.7 times more Vitamin C than Cookies, oatmeal, commercially prepared, special dietary.
• While 7 oz of Cookies, oatmeal, commercially prepared, special dietary contain 5.3 times more Vitamin B1, 5.3 times more Vitamin B2 and 11.8 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, oatmeal, commercially prepared, special dietary provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Cookies, oatmeal, commercially prepared, special dietary 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, special dietary:

• 7 ounces of Valencia Oranges have 13.3 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• While 7 oz of Cookies, oatmeal, commercially prepared, special dietary contain 1.4 times more Calcium, 4.1 times more Copper, 45.2 times more Iron, 1.7 times more Magnesium, 27.8 times more Manganese, 7.2 times more Phosphorus, more Sodium and 8.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, oatmeal, commercially prepared, special dietary 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 oz of Cookies, oatmeal, commercially prepared, special dietary contain 9.2 times more Energy, 60 times more Fat, 76.9 times more Saturated Fat, 29 times more Omega 3, 143.3 times more Omega 6, 5.9 times more Carbohydrate and 4.6 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, oatmeal, commercially prepared, special dietary offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein