Comparing Nutrients in 100 calories Cookies, sugar wafer, chocolate-coveredVS Oranges

Weight per 100 calories

Cookies, sugar wafer, chocolate-covered

19g

Oranges

213g

Cookies, sugar wafer, chocolate-covered have 11.2 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Cookies, sugar wafer, chocolate-covered or Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, chocolate-covered

47%

50%

Oranges

91%

100 kcal ▼

Macro Nutrients

Cookies, sugar wafer, chocolate-coveredvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.4%5.25g

Fat

0.26%0.26g

5.25 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.2%3.28g

Saturated Fat

0.1%0.032g

3.28 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.43%0.055g

Omega 3

0.93%0.015g

0.055 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.35%0.74g

Omega 6

0.23%0.038g

0.74 gvs0.038 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.65%12.5g

Carbohydrate

19.2%25g

12.5 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.6%9.83g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

9.83 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.7%0.65g

Fiber

13.4%5.1g

0.65 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.17%0.66g

Protein

3.57%2g

0.66 gvs2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, sugar wafer, chocolate-coveredvs Oranges

0.021%0.19μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

0.19 μgvs23.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.5%0.018mg

Vitamin B1

15.4%0.19mg

Thiamine

0.018 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.14%0.041mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.041 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.76%0.12mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.12 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

10.6%0.53mg

Pantothenic acid

NA mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.7%0.009mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.009 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.71%2.85μg

Vitamin B9

16%64μg

Folates and Folic Acid

2.85 μgvs64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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1.2%0.029μg

Vitamin B12

0%0μg

Cobalamin

0.029 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

126%113mg

Ascorbic acid

0 mgvs113 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.74%0.41mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.41 mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.1%1.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.3 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, sugar wafer, chocolate-coveredvs Oranges

0%0mg

Calcium

8.5%85mg

0 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.6%0.05mg

Copper

10.6%0.096mg

0.05 mgvs0.096 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.95%0.24mg

Iron

2.66%0.21mg

0.24 mgvs0.21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.04%8.56mg

Magnesium

5.07%21.3mg

8.56 mgvs21.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

2.3%0.053mg

NA mgvs0.053 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.18%22.2mg

Phosphorus

4.26%29.8mg

22.2 mgvs29.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.74%59mg

Potassium

11.3%385mg

59 mgvs385 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.87%1.03μg

Selenium

1.93%1.06μg

1.03 μgvs1.06 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.75%26.2mg

Sodium

0%0mg

26.2 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.05%0.12mg

Zinc

1.35%0.15mg

0.12 mgvs0.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.009%0.33g

Water

5%185g

0.33 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cookies, sugar wafer, chocolate-covered vs Oranges:

Cookies, sugar wafer, chocolate-covered have more Vitamin B12 and more Vitamin K than Raw Oranges.
While Raw Oranges contain 123.1 times more Vitamin A, 10.4 times more Vitamin B1, 2.1 times more Vitamin B2, 4.9 times more Vitamin B3, 14 times more Vitamin B6, 22.4 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered and Raw Oranges have similar amounts of Vitamin E per 100 kcal.
Both Cookies, sugar wafer, chocolate-covered as well as Raw Oranges have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, sugar wafer, chocolate-covered vs Oranges:

Cookies, sugar wafer, chocolate-covered have more Sodium than Raw Oranges.
While Raw Oranges contain more Calcium, 1.9 times more Copper, 2.5 times more Magnesium, 1.3 times more Phosphorus, 6.5 times more Potassium, 1.3 times more Zinc and 561.2 times more Water than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered and Raw Oranges have similar amounts of Iron and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cookies, sugar wafer, chocolate-covered have 20.5 times more Fat, 102.7 times more Saturated Fat, 3.7 times more Omega 3 and 19.3 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 2 times more Carbohydrate, 2 times more Sugars, 7.9 times more Fiber and 3 times more Protein than Cookies, sugar wafer, chocolate-covered.
Both Cookies, sugar wafer, chocolate-covered and Raw Oranges have similar amounts of Energy per 100 kcal.
Both Cookies, sugar wafer, chocolate-covered as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, sugar wafer, chocolate-coveredVS Rolls, hamburger or hot dog, wheat/cracked wheatOrangesVS Rolls, hamburger or hot dog, wheat/cracked wheatCookies, sugar wafer, chocolate-coveredVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Cookies, sugar wafer, chocolate-coveredVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Cookies, sugar wafer, chocolate-covered or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: