Comparing Nutrients in 7 ounces Navel Oranges VS Cookie, chocolate, with icing or coating

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Navel Oranges	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	3.35% 97kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	102% 32.7g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	39.5% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	104% 135g	130g per day for Men 19-50 years
Sugars	23.3% 17g	87.6% 63.5g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	3.5% 0.046mg	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	17% 67.5μg	28.8% 115μg	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	130% 117mg	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% 0.3mg	37% 5.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	59% 0.53mg	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	3.22% 0.26mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	50.3% 754mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cookie, chocolate, with icing or coating per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cookie, chocolate, with icing or coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cookie, chocolate, with icing or coating:

• 7 ounces of Navel Oranges have 3.4 times more Vitamin B6 and more Vitamin C than Cookie, chocolate, with icing or coating.
• While 7 oz of Cookie, chocolate, with icing or coating contain 4.3 times more Vitamin B1, 3.7 times more Vitamin B2, 5.9 times more Vitamin B3, 1.7 times more Vitamin B9, 18.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cookie, chocolate, with icing or coating:

• 7 ounces of Navel Oranges have 2.9 times more Calcium, 1.7 times more Potassium and 43 times more Water than Cookie, chocolate, with icing or coating.
• While 7 oz of Cookie, chocolate, with icing or coating contain 6.8 times more Copper, 23.1 times more Iron, 2.3 times more Magnesium, 3.3 times more Phosphorus, more Selenium, 380 times more Sodium and 3.8 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc
• 7 ounces of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookie, chocolate, with icing or coating contain 10.3 times more Energy, 161.3 times more Fat, 970.6 times more Saturated Fat, 23.7 times more Omega 3, 147.2 times more Omega 6, 5.4 times more Carbohydrate, 3.8 times more Sugars and 4.9 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cookie, chocolate, with icing or coating offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein