Comparing Nutrients in 7 ounces Oranges with Peel VS Cookies, chocolate chip, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%

Macro Nutrients

	Oranges with Peel	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	4.3% 125kcal	30.8% 893kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	34.4% 33.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	26% 8.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	54.6% 9.3g	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	112% 146g	130g per day for Men 19-50 years
Sugars	NA	109% 79g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, chocolate chip, commercially prepared, special dietary	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	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.75% 0.036mg	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	26.8% 107μg	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% 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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookies, chocolate chip, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	14% 139mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	48% 0.43mg	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	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	31.5% 0.72mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11.6% 395mg	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	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cookies, chocolate chip, commercially prepared, special dietary 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, special dietary 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, special dietary:

• 7 ounces of Oranges with Peel have 1.6 times more Vitamin B5, 5.2 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, commercially prepared, special dietary.
• While 7 oz of Cookies, chocolate chip, commercially prepared, special dietary contain 3.7 times more Vitamin B1, 3.8 times more Vitamin B2, 5.7 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Cookies, chocolate chip, commercially prepared, special dietary have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Cookies, chocolate chip, commercially prepared, special dietary 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, special dietary:

• 7 ounces of Oranges with Peel have 1.5 times more Calcium and 16.1 times more Water than Cookies, chocolate chip, commercially prepared, special dietary.
• While 7 oz of Cookies, chocolate chip, commercially prepared, special dietary contain 3.8 times more Copper, 4.4 times more Iron, 1.5 times more Magnesium, 5 times more Phosphorus, 3.7 times more Selenium, 122 times more Sodium and 4.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, chocolate chip, commercially prepared, special dietary contain similar levels of Potassium per seven ounces.
• 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 2.8 times more Fiber than Cookies, chocolate chip, commercially prepared, special dietary.
• While 7 oz of Cookies, chocolate chip, commercially prepared, special dietary contain 7.1 times more Energy, 56 times more Fat, 119.5 times more Saturated Fat, 21.6 times more Omega 3, 106.3 times more Omega 6, 4.7 times more Carbohydrate and 3 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6