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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Navel Oranges	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	3.35% 97kcal	38.5% 1115kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	72.2% 70g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	119% 38g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	80.8% 105g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookie, with peanut butter filling, chocolate-coated	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	56% 8.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	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	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

	Navel 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	3.22% 0.26mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	0.097% 3.57g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Navel 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 Navel Oranges vs Cookie, with peanut butter filling, chocolate-coated:

• 7 ounces of Navel 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 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, 10.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 1.9 times more Vitamin B9, 28.8 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, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw Navel 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 Navel Oranges vs Cookie, with peanut butter filling, chocolate-coated:

• 7 ounces of Navel Oranges have 1.2 times more Calcium and 47.8 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, 16.2 times more Iron, 1.5 times more Magnesium, 23.5 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, more Selenium and 371 times more Sodium than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Selenium
• Both Raw Navel 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 11.5 times more Energy, 235.3 times more Fat, 1129.4 times more Saturated Fat, 26.9 times more Omega 3, 263.4 times more Omega 6, 4.2 times more Carbohydrate, 3.6 times more Sugars, 1.6 times more Fiber and 8.9 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein