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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, brownies, dry mix, regular	4%	29%	67%

Macro Nutrients

	Oranges with Peel	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Energy	4.3% 125kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookies, brownies, dry mix, regular	Recommended Dietary Allowance
Calcium	14% 139mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	40% 601mg	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	0.15% 5.56g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Cookies, brownies, dry mix, regular:

• 7 ounces of Oranges with Peel have 2.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 236.7 times more Vitamin C than Cookies, brownies, dry mix, regular.
• While 7 oz of Cookies, brownies, dry mix, regular contain 1.7 times more Vitamin B1, 3.2 times more Vitamin B2 and 3.8 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, brownies, dry mix, regular provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cookies, brownies, dry mix, regular have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel 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 Oranges with Peel vs Cookies, brownies, dry mix, regular:

• 7 ounces of Oranges with Peel have 3.7 times more Calcium and 29.4 times more Water than Cookies, brownies, dry mix, regular.
• While 7 oz of Cookies, brownies, dry mix, regular contain 4.8 times more Copper, 2.5 times more Iron, 2.9 times more Magnesium, 3.7 times more Phosphorus, 3.7 times more Selenium, 151.5 times more Sodium and 5.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, brownies, dry mix, regular contain similar levels of Potassium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of 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 6.9 times more Energy, 49.7 times more Fat, 72 times more Saturated Fat, 48.2 times more Omega 3, 126.1 times more Omega 6, 4.9 times more Carbohydrate and 3.1 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6