Comparing Nutrients in 7 ounces Oranges with Peel VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Oranges with Peel	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	4.3% 125kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	21.5% 6.87g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	20.7% 3.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	113% 147g	130g per day for Men 19-50 years
Sugars	NA	63.8% 46.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.36% 0.044mg	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	15% 59.5μg	51% 204μg	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	14% 139mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	34.6% 0.31mg	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	20% 1.6mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	36.5% 0.84mg	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	6.24% 43.7mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	44.3% 665mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cookies, animal crackers (includes arrowroot, tea biscuits) per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 7 ounces of Oranges with Peel have 4.2 times more Vitamin B6 and more Vitamin C than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 7 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 3.5 times more Vitamin B1, 6.5 times more Vitamin B2, 6.9 times more Vitamin B3, 3.4 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, animal crackers (includes arrowroot, tea biscuits) provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 7 ounces of Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• 7 ounces of Oranges with Peel have 1.6 times more Calcium, 2 times more Potassium and 21.1 times more Water than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 7 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 2.8 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 5.2 times more Phosphorus, 10 times more Selenium, 167.5 times more Sodium and 5.8 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 4.1 times more Fiber than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While 7 oz of Cookies, animal crackers (includes arrowroot, tea biscuits) contain 7.1 times more Energy, 46 times more Fat, 98.9 times more Saturated Fat, 6 times more Omega 3, 40.4 times more Omega 6, 4.8 times more Carbohydrate and 5.3 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6