Comparing Nutrients in 7 ounces Navel Oranges VS Cookies, chocolate sandwich, with creme filling, special dietary

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, chocolate sandwich, with creme filling, special dietary	4%	41%	55%

Macro Nutrients

	Navel Oranges	Cookies, chocolate sandwich, with creme filling, special dietary	Recommended Dietary Allowance
Energy	3.35% 97kcal	31.5% 915kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	45.2% 44g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	24.8% 7.92g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	86% 14.6g	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	54% 39g	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	21.4% 8.14g	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	Cookies, chocolate sandwich, with creme filling, special dietary	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	86.7% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.04% 0.065mg	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	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	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	21.7% 3.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cookies, chocolate sandwich, with creme filling, special dietary	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	48.5% 0.44mg	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	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	34.8% 0.8mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	45.2% 679mg	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	0.23% 8.33g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cookies, chocolate sandwich, with creme filling, special dietary 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, special dietary 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, special dietary:

• 7 ounces of Navel Oranges have 2.4 times more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, special dietary.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, special dietary contain 7.7 times more Vitamin B1, 5.7 times more Vitamin B2, 9.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B9, 10.9 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 Cookies, chocolate sandwich, with creme filling, special dietary have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cookies, chocolate sandwich, with creme filling, special dietary have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Cookies, chocolate sandwich, with creme filling, special dietary:

• 7 ounces of Navel Oranges have 20.5 times more Water than Cookies, chocolate sandwich, with creme filling, special dietary.
• While 7 oz of Cookies, chocolate sandwich, with creme filling, special dietary contain 2.3 times more Calcium, 5.6 times more Copper, 36.3 times more Iron, 2.4 times more Magnesium, 13.9 times more Manganese, 8.7 times more Phosphorus, 1.8 times more Potassium, more Selenium, 342 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, special dietary contain 9.4 times more Energy, 147.3 times more Fat, 234.8 times more Saturated Fat, 60.4 times more Omega 3, 320.7 times more Omega 6, 5.4 times more Carbohydrate, 2.3 times more Sugars, 1.9 times more Fiber and 4.9 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein