Comparing Nutrients in 7 ounces Navel Oranges VS Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%

Macro Nutrients

	Navel Oranges	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Energy	3.35% 97kcal	33% 955kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	46% 14.7g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	33.3% 5.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	101% 132g	130g per day for Men 19-50 years
Sugars	23.3% 17g	136% 98g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.7% 0.087mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	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	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cookies, chocolate sandwich, with creme filling, regular, 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	69.5% 0.63mg	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	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	32% 0.74mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	43% 647mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	10.5% 1.15mg	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 Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• 7 ounces of Navel Oranges have 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 1.4 times more Vitamin B1, 4 times more Vitamin B2, 3.2 times more Vitamin B3, more Vitamin B12, 10.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 7 ounces of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated:

• 7 ounces of Navel Oranges have 1.2 times more Calcium and 43 times more Water than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 8.1 times more Copper, 24.1 times more Iron, 3.5 times more Magnesium, 12.8 times more Manganese, 3.9 times more Phosphorus, 1.4 times more Potassium, more Selenium, 326 times more Sodium and 7.3 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated contain 9.8 times more Energy, 176 times more Fat, 436.8 times more Saturated Fat, 16.2 times more Omega 3, 124.1 times more Omega 6, 5.3 times more Carbohydrate, 5.8 times more Sugars, 2.4 times more Fiber and 4 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein