Comparing Nutrients in 7 ounces Oranges with Peel VS Cookies, chocolate, made with rice cereal

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, chocolate, made with rice cereal	3%	40%	57%

Macro Nutrients

	Oranges with Peel	Cookies, chocolate, made with rice cereal	Recommended Dietary Allowance
Energy	4.3% 125kcal	30% 873kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	39.6% 38.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	33.4% 5.67g	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	97% 126g	130g per day for Men 19-50 years
Sugars	NA	110% 80g	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	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, chocolate, made with rice cereal	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	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	61.2% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	44% 7.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	50% 0.65mg	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	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.8% 0.14μg	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	26% 3.9mg	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, made with rice cereal	Recommended Dietary Allowance
Calcium	14% 139mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	39.7% 0.36mg	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	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.7% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cookies, chocolate, made with rice cereal per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Cookies, chocolate, made with rice cereal 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, made with rice cereal:

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B9 and more Vitamin C than Cookies, chocolate, made with rice cereal.
• While 7 oz of Cookies, chocolate, made with rice cereal contain 3.5 times more Vitamin B1, 8 times more Vitamin B2, 7.1 times more Vitamin B3, 3.5 times more Vitamin B6 and more Vitamin B12 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 7 ounces of Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cookies, chocolate, made with rice cereal:

• 7 ounces of Oranges with Peel have 2.2 times more Calcium and 6.3 times more Water than Cookies, chocolate, made with rice cereal.
• While 7 oz of Cookies, chocolate, made with rice cereal contain 3.2 times more Copper, 3.1 times more Iron, 2.7 times more Magnesium, 4.4 times more Phosphorus, 13.3 times more Selenium, 105 times more Sodium and 6.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, chocolate, made with rice cereal 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, made with rice cereal.
• While 7 oz of Cookies, chocolate, made with rice cereal contain 7 times more Energy, 64.5 times more Fat, 322.6 times more Saturated Fat, 9.6 times more Omega 3, 65 times more Omega 6, 4.1 times more Carbohydrate and 2.5 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6