Comparing Nutrients in 7 ounces Florida Oranges VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Florida Oranges	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	3.15% 91kcal	38.5% 1115kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	119% 38g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	70.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	80.8% 105g	130g per day for Men 19-50 years
Sugars	25% 18g	84.6% 61.3g	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	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	12.5% 4.76g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	56% 8.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	15.6% 0.2mg	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	8.43% 33.7μg	31.3% 125μg	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	99% 89.3mg	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	2.4% 0.36mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.77% 9.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	129% 1.16mg	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	52% 4.17mg	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	2.07% 0.048mg	59% 1.35mg	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	3.4% 24mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.097% 3.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cookie, with peanut butter filling, chocolate-coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Cookie, with peanut butter filling, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Cookie, with peanut butter filling, chocolate-coated:

• 7 ounces of Florida Oranges have more Vitamin C than Cookie, with peanut butter filling, chocolate-coated.
• While 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 11.3 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 3.7 times more Vitamin B9, 24 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Cookie, with peanut butter filling, chocolate-coated:

• 7 ounces of Florida Oranges have 1.2 times more Calcium and 48.4 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 15 times more Copper, 23.3 times more Iron, 1.7 times more Magnesium, 28.4 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, 14.6 times more Selenium and more Sodium than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Selenium
• Both Raw Florida Oranges as well as Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookie, with peanut butter filling, chocolate-coated contain 12.2 times more Energy, 168.1 times more Fat, 768 times more Saturated Fat, 22 times more Omega 3, 195.4 times more Omega 6, 4.6 times more Carbohydrate, 3.4 times more Sugars, 1.5 times more Fiber and 11.6 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein