Comparing Nutrients in 7 ounces Oranges with Peel VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Oranges with Peel	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	4.3% 125kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	40.4% 39.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	60.5% 19.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	100% 130g	130g per day for Men 19-50 years
Sugars	NA	102% 73.6g	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	17.3% 12.6g	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	% 16.6g	g per day for Men 19-50 years
Sucrose	NA	% 44g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, chocolate chip, commercially prepared, soft-type	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.63% 0.099mg	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	13.4% 53.6μg	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	NA	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	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	14% 139mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	50% 0.45mg	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	101% 8.08mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	13.7% 57.5mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cookies, chocolate chip, commercially prepared, soft-type per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Cookies, chocolate chip, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Cookies, chocolate chip, commercially prepared, soft-type:

• 7 ounces of Oranges with Peel have 1.9 times more Vitamin B6 than Cookies, chocolate chip, commercially prepared, soft-type.
• While 7 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 1.4 times more Vitamin B1, 5.7 times more Vitamin B2 and 4.1 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, chocolate chip, commercially prepared, soft-type provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• Both Raw Oranges with Peel as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cookies, chocolate chip, commercially prepared, soft-type:

• 7 ounces of Oranges with Peel have 4.1 times more Calcium, 1.5 times more Potassium and 8.3 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.
• While 7 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 4 times more Copper, 5.1 times more Iron, 2.1 times more Magnesium, 2.8 times more Phosphorus, 4.4 times more Selenium, 138 times more Sodium and 4.9 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.5 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• While 7 oz of Cookies, chocolate chip, commercially prepared, soft-type contain 7 times more Energy, 65.9 times more Fat, 278.6 times more Saturated Fat, 3.6 times more Omega 3, 39.1 times more Omega 6, 4.2 times more Carbohydrate and 2.8 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6