Comparing Nutrients in 100 grams Navel Oranges VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%

Macro Nutrients

	Navel Oranges	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Energy	1.7% 49kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	12% 2.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	54% 70.2g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	49.7% 36g	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	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	8.54% 4.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	11.5% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	0.72% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	2.46% 0.032mg	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	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	30% 0.27mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	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	3.3% 23mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	35% 528mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.042% 1.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• 100 grams of Navel Oranges have 7.3 times more Vitamin B5 and 2.5 times more Vitamin B6 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While 100 g of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 1.8 times more Vitamin B1, 3.2 times more Vitamin B2 and 4.3 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B5
• Both Raw Navel Oranges as well as Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping:

• 100 grams of Navel Oranges have 1.8 times more Calcium and 54.8 times more Water than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• While 100 g of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 6.9 times more Copper, 37.7 times more Iron, 4.4 times more Magnesium, 4.5 times more Phosphorus, 528 times more Sodium and 15.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain similar levels of Potassium per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping contain 9.7 times more Energy, 143.3 times more Fat, 243.5 times more Saturated Fat, 10.7 times more Omega 3, 89.8 times more Omega 6, 5.6 times more Carbohydrate, 4.2 times more Sugars, 1.5 times more Fiber and 5.3 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein