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

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Navel Oranges

91%

14 oz ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Navel 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

0.61%0.6g

121 gvs0.6 g

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

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190%60.7g

Saturated Fat

0.21%0.067g

60.7 gvs0.067 g

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

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30.8%0.49g

Omega 3

2.23%0.036g

0.49 gvs0.036 g

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

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50%8.47g

Omega 6

0.54%0.091g

8.47 gvs0.091 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

38.3%49.8g

249 gvs49.8 g

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

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224%163g

Sugars

46.5%33.7g

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

163 gvs33.7 g

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

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0%0g

Fructose

12.3%8.93g

≤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 gvs8.93 g

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

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%0g

Glucose

%7.8g

0 gvs7.8 g

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

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%147g

Sucrose

%17g

147 gvs17 g

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

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16.7%6.35g

Fiber

23%8.73g

6.35 gvs8.73 g

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

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28.8%16g

Protein

6.45%3.6g

16 gvs3.6 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Navel 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

22.5%0.27mg

Thiamine

NA mgvs0.27 mg

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

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Vitamin B2

15.6%0.2mg

Riboflavin

NA mgvs0.2 mg

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

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Vitamin B3

10.5%1.7mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.7 mg

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

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34%1.7mg

Vitamin B5

20.7%1.04mg

Pantothenic acid

1.7 mgvs1.04 mg

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

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Vitamin B6

24%0.31mg

Pyridoxine

NA mgvs0.31 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

33.7%135μg

Folates and Folic Acid

NA μgvs135 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

261%235mg

Ascorbic acid

NA mgvs235 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

3.97%0.6mg

Tocopherols and Tocotrienols

NA mgvs0.6 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Navel Oranges

43.3%433mg

Calcium

17%171mg

433 mgvs171 mg

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

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114%1.03mg

Copper

17%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

6.45%0.52mg

14.6 mgvs0.52 mg

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

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38.7%163mg

Magnesium

10.4%43.7mg

163 mgvs43.7 mg

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

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71%1.63mg

Manganese

5%0.12mg

1.63 mgvs0.12 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

13%91mg

572 mgvs91 mg

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

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39.7%1349mg

Potassium

19.4%659mg

1349 mgvs659 mg

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

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Selenium

0%0μg

NA μgvs0 μg

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

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32.3%484mg

Sodium

0.26%3.97mg

484 mgvs3.97 mg

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

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28%3.1mg

Zinc

2.9%0.32mg

3.1 mgvs0.32 mg

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

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0.15%5.44g

Water

9.22%341g

5.44 gvs341 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 Navel Oranges:

Cookies, gluten-free, chocolate wafer have 1.6 times more Vitamin B5 than Raw Navel Oranges.

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

Cookies, gluten-free, chocolate wafer have 2.5 times more Calcium, 6.6 times more Copper, 28.2 times more Iron, 3.7 times more Magnesium, 14.2 times more Manganese, 6.3 times more Phosphorus, 2 times more Potassium, 122 times more Sodium and 9.8 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 62.8 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, 202.8 times more Fat, 899.9 times more Saturated Fat, 13.8 times more Omega 3, 92.8 times more Omega 6, 5 times more Carbohydrate, 4.8 times more Sugars and 4.5 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain more Fructose and 1.4 times more Fiber than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer as well as Raw Navel 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 waferNavel OrangesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: