Comparing Nutrients in 7 ounces Navel Oranges VS Cookies, brownies, commercially prepared, reduced fat, with added fiber

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%

Macro Nutrients

	Navel Oranges	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Energy	3.35% 97kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	20% 19.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	25.6% 4.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	94% 122g	130g per day for Men 19-50 years
Sugars	23.3% 17g	106% 77g	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	58% 22g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookies, brownies, commercially prepared, reduced fat, with added fiber	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	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	18% 2.86mg	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	2.9% 0.038mg	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	21% 83.3μg	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	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	39.2% 0.35mg	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	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	14.6% 61.5mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	38.4% 575mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.33% 49.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cookies, brownies, commercially prepared, reduced fat, with added fiber per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• 7 ounces of Navel Oranges have 4.2 times more Vitamin B6 and more Vitamin C than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While 7 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 2.6 times more Vitamin B1, 4.8 times more Vitamin B2, 3.4 times more Vitamin B3, 3.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cookies, brownies, commercially prepared, reduced fat, with added fiber provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cookies, brownies, commercially prepared, reduced fat, with added fiber:

• 7 ounces of Navel Oranges have more Calcium and 3.5 times more Water than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• While 7 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 4.6 times more Copper, 15.3 times more Iron, 2.8 times more Magnesium, 2.6 times more Phosphorus, more Selenium, 290 times more Sodium and 5.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cookies, brownies, commercially prepared, reduced fat, with added fiber contain similar levels of Potassium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Selenium and Zinc
• 7 ounces of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, brownies, commercially prepared, reduced fat, with added fiber contain 7 times more Energy, 64.5 times more Fat, 162.7 times more Saturated Fat, 42.7 times more Omega 3, 95.5 times more Omega 6, 4.9 times more Carbohydrate, 4.6 times more Sugars, 5 times more Fiber and 3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein