Comparing Nutrients in 7 ounces Navel Oranges VS Cookies, brownies, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Navel Oranges	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	3.35% 97kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	64.8% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	117% 152g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	10.2% 0.13mg	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	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	0.66% 0.6mg	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% 0.3mg	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

	Navel Oranges	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	61% 0.55mg	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	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	30.3% 0.7mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	40% 601mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cookies, brownies, dry mix, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cookies, brownies, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cookies, brownies, dry mix, regular:

• 7 ounces of Navel Oranges have 2 times more Vitamin B5 and 197 times more Vitamin C than Cookies, brownies, dry mix, regular.
• While 7 oz of Cookies, brownies, dry mix, regular contain 2.4 times more Vitamin B1, 3.2 times more Vitamin B2 and 4.4 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Cookies, brownies, dry mix, regular provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cookies, brownies, dry mix, regular:

• 7 ounces of Navel Oranges have 2.3 times more Calcium and 30.7 times more Water than Cookies, brownies, dry mix, regular.
• While 7 oz of Cookies, brownies, dry mix, regular contain 7.1 times more Copper, 15.3 times more Iron, 3.6 times more Magnesium, 12.1 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium, more Selenium, 303 times more Sodium and 8 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Cookies, brownies, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, brownies, dry mix, regular contain 8.9 times more Energy, 99.3 times more Fat, 148.2 times more Saturated Fat, 85.7 times more Omega 3, 241.3 times more Omega 6, 6.1 times more Carbohydrate and 4.4 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein