Comparing Nutrients in 7 ounces Oranges with Peel VS Cookies, sugar wafer, with creme filling, sugar free

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%

Macro Nutrients

	Oranges with Peel	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	4.3% 125kcal	36.3% 1054kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	58.4% 56.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	26.4% 8.45g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	117% 20g	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	101% 131g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	74.7% 28.4g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, sugar wafer, with creme filling, sugar free	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	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	1.37% 0.018mg	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	21% 83.3μg	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	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	14% 139mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	8.38% 0.075mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.5mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	3.33% 113mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cookies, sugar wafer, with creme filling, sugar free per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Cookies, sugar wafer, with creme filling, sugar free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Cookies, sugar wafer, with creme filling, sugar free:

• 7 ounces of Oranges with Peel have 3.4 times more Vitamin B5, 10.3 times more Vitamin B6 and more Vitamin C than Cookies, sugar wafer, with creme filling, sugar free.
• While 7 oz of Cookies, sugar wafer, with creme filling, sugar free contain 2.4 times more Vitamin B1, 3 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cookies, sugar wafer, with creme filling, sugar free:

• 7 ounces of Oranges with Peel have more Calcium, 1.5 times more Copper, 2 times more Magnesium, 3.4 times more Potassium and 117.6 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• While 7 oz of Cookies, sugar wafer, with creme filling, sugar free contain 1.6 times more Iron, 1.8 times more Phosphorus, 9 times more Selenium and 35.5 times more Sodium than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium
• 7 ounces of Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Oranges with Peel as well as Cookies, sugar wafer, with creme filling, sugar free lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, sugar wafer, with creme filling, sugar free contain 8.4 times more Energy, 95.2 times more Fat, 121.6 times more Saturated Fat, 46.4 times more Omega 3, 227.4 times more Omega 6, 4.3 times more Carbohydrate, 3.2 times more Fiber and 2.7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6