Comparing Nutrients in 7 ounces Florida Oranges VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Florida Oranges	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	3.15% 91kcal	35.2% 1022kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	65% 21g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	30% 5.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	114% 148g	130g per day for Men 19-50 years
Sugars	25% 18g	116% 84g	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	% 84g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	0% 0g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	0% 0mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.3mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	0% 0mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	1.64% 0.038mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	2.1% 71.4mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.06% 2.22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Florida Oranges vs Cookies, gluten-free, lemon wafer:

• Raw Florida Oranges have 2.2 times more Vitamin B1, 6.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 1.9 times more Vitamin B2 and 17.3 times more Vitamin E than Raw Florida Oranges.

Comparing minerals per 7 ounces for Florida Oranges vs Cookies, gluten-free, lemon wafer:

• Raw Florida Oranges have 4.8 times more Calcium, more Copper, 3.3 times more Magnesium, 1.3 times more Manganese, 4.7 times more Potassium and 77.8 times more Water than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 2 times more Iron, 3.3 times more Phosphorus and more Sodium than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Florida Oranges have more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 11.2 times more Energy, 115.1 times more Fat, 420 times more Saturated Fat, 8.9 times more Omega 3, 82.5 times more Omega 6, 6.4 times more Carbohydrate and 4.6 times more Sugars than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Glucose and Sucrose in 7 oz.