Comparing Nutrients in 7 ounces Valencia Oranges VS Cookies, vanilla sandwich with creme filling, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, vanilla sandwich with creme filling, reduced fat	4%	22%	74%

Macro Nutrients

	Valencia Oranges	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Energy	3.35% 97kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	12.7% 2.17g	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	119% 155g	130g per day for Men 19-50 years
Sugars	NA	103% 74.4g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, vanilla sandwich with creme filling, reduced fat	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	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	37.3% 5.97mg	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	3.8% 0.05mg	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	46% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, vanilla sandwich with creme filling, reduced fat	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	17% 0.15mg	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	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	NA	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	6.07% 206mg	3400mg per day for Men 19-50 years
Selenium	NA	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	47% 703mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.34% 12.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Cookies, vanilla sandwich with creme filling, reduced fat:

• Raw Valencia Oranges have more Vitamin A, 2.5 times more Vitamin B6 and more Vitamin C than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 4.6 times more Vitamin B1, 6.8 times more Vitamin B2, 11 times more Vitamin B3 and 2.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Cookies, vanilla sandwich with creme filling, reduced fat:

• Raw Valencia Oranges have 1.7 times more Potassium and 13.8 times more Water than Cookies, vanilla sandwich with creme filling, reduced fat.
• While Cookies, vanilla sandwich with creme filling, reduced fat contain 2.1 times more Copper, 25 times more Iron, 3.5 times more Phosphorus, more Sodium and 6.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Calcium and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, vanilla sandwich with creme filling, reduced fat contain 8.6 times more Energy, 34.7 times more Fat, 90.7 times more Saturated Fat, 1.6 times more Omega 3, 24.8 times more Omega 6, 6.6 times more Carbohydrate and 4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, vanilla sandwich with creme filling, reduced fat have similar amounts of Fiber per 7 oz.
• Both Raw Valencia Oranges as well as Cookies, vanilla sandwich with creme filling, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.