Comparing Nutrients in 7 ounces Valencia Oranges VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Valencia Oranges	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	3.35% 97kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	73.8% 23.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	30% 5.07g	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	108% 140g	130g per day for Men 19-50 years
Sugars	NA	118% 85.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 80.6g	g per day for Men 19-50 years
Fiber	13% 4.96g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, sugar wafers with creme filling, regular	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	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	6.56% 0.085mg	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	38.2% 153μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	36.3% 0.84mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	NA	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.089% 3.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cookies, sugar wafers with creme filling, regular:

• Raw Valencia Oranges have more Vitamin A, 2.4 times more Vitamin B1, 1.5 times more Vitamin B6 and more Vitamin C than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 3 times more Vitamin B2, 8 times more Vitamin B3, 1.6 times more Vitamin B5 and 2 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Cookies, sugar wafers with creme filling, regular:

• Raw Valencia Oranges have 1.5 times more Calcium, 1.5 times more Potassium and 52 times more Water than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 1.8 times more Copper, 41.4 times more Iron, 1.6 times more Magnesium, 18.3 times more Manganese, 4.2 times more Phosphorus, more Sodium and 7.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 1.6 times more Fiber than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 10.2 times more Energy, 77.5 times more Fat, 340 times more Saturated Fat, 5.8 times more Omega 3, 58 times more Omega 6, 5.9 times more Carbohydrate and 3.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.