Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate waferVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Valencia Oranges

87%

14 oz ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Valencia Oranges

74%2147kcal

Energy

6.7%194kcal

2147 kcalvs194 kcal

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

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124%121g

Fat

1.23%1.2g

121 gvs1.2 g

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

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190%60.7g

Saturated Fat

0.43%0.14g

60.7 gvs0.14 g

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

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30.8%0.49g

Omega 3

3.97%0.064g

0.49 gvs0.064 g

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

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50%8.47g

Omega 6

1.03%0.17g

8.47 gvs0.17 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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192%249g

Carbohydrate

36.3%47g

249 gvs47 g

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

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224%163g

Sugars

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

163 gvsNA g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%147g

Sucrose

147 gvsNA g

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

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16.7%6.35g

Fiber

26%9.92g

6.35 gvs9.92 g

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

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28.8%16g

Protein

7.37%4.13g

16 gvs4.13 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Valencia Oranges

Vitamin A

5.3%47.6μg

RAE, retinol activity equivalents

NA μgvs47.6 μg

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

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Vitamin B1

28.8%0.35mg

Thiamine

NA mgvs0.35 mg

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

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Vitamin B2

12.2%0.16mg

Riboflavin

NA mgvs0.16 mg

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

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Vitamin B3

6.8%1.1mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.1 mg

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

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34%1.7mg

Vitamin B5

20%0.99mg

Pantothenic acid

1.7 mgvs0.99 mg

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

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Vitamin B6

19.2%0.25mg

Pyridoxine

NA mgvs0.25 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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Vitamin B9

38.7%155μg

Folates and Folic Acid

NA μgvs155 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

214%192mg

Ascorbic acid

NA mgvs192 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Valencia Oranges

43.3%433mg

Calcium

16%159mg

433 mgvs159 mg

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

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114%1.03mg

Copper

16.3%0.15mg

1.03 mgvs0.15 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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182%14.6mg

Iron

4.47%0.36mg

14.6 mgvs0.36 mg

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

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38.7%163mg

Magnesium

9.45%39.7mg

163 mgvs39.7 mg

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

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71%1.63mg

Manganese

3.97%0.091mg

1.63 mgvs0.091 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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81.6%572mg

Phosphorus

9.64%67.5mg

572 mgvs67.5 mg

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

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39.7%1349mg

Potassium

21%710mg

1349 mgvs710 mg

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

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Selenium

NA μgvsNA μg

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

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32.3%484mg

Sodium

0%0mg

484 mgvs0 mg

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

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28%3.1mg

Zinc

2.16%0.24mg

3.1 mgvs0.24 mg

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

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0.15%5.44g

Water

9.26%343g

5.44 gvs343 g

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

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Lets compare vitamin content per 14 ounces of Cookies, gluten-free, chocolate wafer vs Valencia Oranges:

Cookies, gluten-free, chocolate wafer have 1.7 times more Vitamin B5 than Raw Valencia Oranges.

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate wafer vs Valencia Oranges:

Cookies, gluten-free, chocolate wafer have 2.7 times more Calcium, 7 times more Copper, 40.8 times more Iron, 4.1 times more Magnesium, 17.9 times more Manganese, 8.5 times more Phosphorus, 1.9 times more Potassium, more Sodium and 13 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 63 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 14 ounces:

Cookies, gluten-free, chocolate wafer have 11 times more Energy, 101.4 times more Fat, 437.1 times more Saturated Fat, 7.8 times more Omega 3, 48.5 times more Omega 6, 5.3 times more Carbohydrate and 3.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Fiber than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferValencia OrangesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate waferVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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