Comparing Nutrients in 100 grams Navel Oranges VS Cookies, chocolate sandwich, with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Navel Oranges	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	1.7% 49kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	17.7% 5.65g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	19% 3.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	54.6% 71g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	56% 40.7g	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	3.1% 2.25g	0.97% 0.7g	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	% 1.97g	% 0.92g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 39g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookies, chocolate sandwich, with creme filling, regular	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	5.67% 0.068mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	5.42% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	1.77% 0.023mg	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	8.5% 34μg	15.3% 61μg	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	65.7% 59mg	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% 0.15mg	16.5% 2.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	37% 0.33mg	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	1.63% 0.13mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	30.4% 0.7mg	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	3.3% 23mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.45% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	26% 388mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	6.73% 0.74mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Cookies, chocolate sandwich, with creme filling, regular:

• Raw Navel Oranges have 12 times more Vitamin A, 3.4 times more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• While Cookies, chocolate sandwich, with creme filling, regular contain 2.9 times more Vitamin B1, 4.7 times more Vitamin B2, 6.1 times more Vitamin B3, 1.8 times more Vitamin B9, 16.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Cookies, chocolate sandwich, with creme filling, regular have similar amounts of Vitamin B5 per 100 g.
• Both Raw Navel Oranges as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Cookies, chocolate sandwich, with creme filling, regular:

• Raw Navel Oranges have 2 times more Calcium and 27.6 times more Water than Cookies, chocolate sandwich, with creme filling, regular.
• While Cookies, chocolate sandwich, with creme filling, regular contain 8.6 times more Copper, 93.4 times more Iron, 4.3 times more Magnesium, 24.1 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium, more Selenium, 388 times more Sodium and 9.3 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 3.2 times more Fructose than Cookies, chocolate sandwich, with creme filling, regular.
• While Cookies, chocolate sandwich, with creme filling, regular contain 9.5 times more Energy, 127.6 times more Fat, 332.3 times more Saturated Fat, 33.1 times more Omega 3, 141.4 times more Omega 6, 5.7 times more Carbohydrate, 4.8 times more Sugars, 1.3 times more Fiber and 5.7 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.