Comparing Nutrients in 100 grams Florida Oranges VS Cookies, molasses

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cookies, molasses	5%	27%	68%

Macro Nutrients

	Florida Oranges	Cookies, molasses	Recommended Dietary Allowance
Energy	1.6% 46kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	13% 13g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	9.65% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	24.3% 17.6g	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	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	6.3% 2.4g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cookies, molasses	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	8% 0.1mg	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	4.25% 17μg	22.3% 89μg	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	50% 45mg	0% 0mg	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	1.2% 0.18mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.6% 5.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cookies, molasses	Recommended Dietary Allowance
Calcium	4.3% 43mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	41.4% 0.37mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	54.7% 1.26mg	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	1.7% 12mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.16% 5.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cookies, molasses per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Cookies, molasses to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Cookies, molasses:

• 100 grams of Florida Oranges have more Vitamin C than Cookies, molasses.
• While 100 g of Cookies, molasses contain 3.6 times more Vitamin B1, 6.6 times more Vitamin B2, 7.6 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin K
• 100 grams of Cookies, molasses have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cookies, molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Cookies, molasses:

• 100 grams of Florida Oranges have 15 times more Water than Cookies, molasses.
• While 100 g of Cookies, molasses contain 1.7 times more Calcium, 9.6 times more Copper, 71.4 times more Iron, 5.2 times more Magnesium, 52.4 times more Manganese, 7.9 times more Phosphorus, 2 times more Potassium, 11.2 times more Selenium, more Sodium and 5.6 times more Zinc than Raw Florida Oranges.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 2.4 times more Fiber than Cookies, molasses.
• While 100 g of Cookies, molasses contain 9.3 times more Energy, 61 times more Fat, 128.5 times more Saturated Fat, 8 times more Omega 3, 52.9 times more Omega 6, 6.4 times more Carbohydrate, 1.9 times more Sugars and 8 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein