Comparing Nutrients in 100 grams Valencia Oranges VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Valencia Oranges	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	1.7% 49kcal	15.5% 449kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	53.8% 70g	130g per day for Men 19-50 years
Sugars	NA	43.7% 31.7g	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	6.58% 2.5g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	2% 0.026mg	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	9.75% 39μg	11.5% 46μg	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	54% 48.5mg	0.33% 0.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	4% 40mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	16.8% 0.15mg	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	1.13% 0.09mg	51% 4.07mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	28% 0.64mg	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	2.43% 17mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	5.15% 175mg	3400mg per day for Men 19-50 years
Selenium	NA	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18% 273mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	0.18% 6.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Cookies, oatmeal, commercially prepared, special dietary:

• Raw Valencia Oranges have 12 times more Vitamin A, 2.4 times more Vitamin B6 and 161.7 times more Vitamin C than Cookies, oatmeal, commercially prepared, special dietary.
• While Cookies, oatmeal, commercially prepared, special dietary contain 5.3 times more Vitamin B1, 5.3 times more Vitamin B2 and 11.8 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Vitamin B5 and Vitamin B9 per 100 g.
• Both Raw Valencia Oranges as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Cookies, oatmeal, commercially prepared, special dietary:

• Raw Valencia Oranges have 13.3 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• While Cookies, oatmeal, commercially prepared, special dietary contain 1.4 times more Calcium, 4.1 times more Copper, 45.2 times more Iron, 1.7 times more Magnesium, 27.8 times more Manganese, 7.2 times more Phosphorus, more Sodium and 8.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, oatmeal, commercially prepared, special dietary contain 9.2 times more Energy, 60 times more Fat, 76.9 times more Saturated Fat, 29 times more Omega 3, 143.3 times more Omega 6, 5.9 times more Carbohydrate and 4.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Fiber per 100 g.
• Both Raw Valencia Oranges as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.