Comparing Nutrients in 7 ounces Florida Oranges VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%

Macro Nutrients

	Florida Oranges	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Energy	3.15% 91kcal	32.6% 945kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	44% 42.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	25.7% 8.2g	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	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	107% 139g	130g per day for Men 19-50 years
Sugars	25% 18g	99% 71.4g	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	12.5% 4.76g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	23% 3.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	4.9% 0.064mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	NA	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	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	59.5% 0.54mg	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	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	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	3.4% 24mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• 7 ounces of Florida Oranges have 6.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 4.1 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B5
• Both Raw Florida Oranges as well as Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• 7 ounces of Florida Oranges have 1.8 times more Calcium and 55.5 times more Water than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 6.9 times more Copper, 54.4 times more Iron, 4.8 times more Magnesium, 8.6 times more Phosphorus, more Sodium and 15.4 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain similar levels of Potassium per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 10.3 times more Energy, 102.4 times more Fat, 165.6 times more Saturated Fat, 8.7 times more Omega 3, 66.6 times more Omega 6, 6.1 times more Carbohydrate, 3.9 times more Sugars, 1.3 times more Fiber and 6.8 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein