Comparing Nutrients in 14 ounces OrangesVS Cookies, shortbread, reduced fat

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cookies, shortbread, reduced fat

28%

67%

14 oz ▼

Macro Nutrients

Orangesvs Cookies, shortbread, reduced fat

6.43%187kcal

Energy

61.7%1790kcal

187 kcalvs1790 kcal

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

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0.49%0.48g

Fat

57.3%55.6g

0.48 gvs55.6 g

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

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0.19%0.06g

Saturated Fat

58.2%18.6g

0.06 gvs18.6 g

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

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1.74%0.028g

Omega 3

41.4%0.66g

0.028 gvs0.66 g

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

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0.42%0.071g

Omega 6

124%21g

0.071 gvs21 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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36%46.6g

Carbohydrate

232%302g

46.6 gvs302 g

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

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51%37g

Sugars

119%86g

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

37 gvs86 g

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

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Fructose

1.64%1.2g

≤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 gvs1.2 g

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

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Glucose

%1.43g

NA gvs1.43 g

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

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Sucrose

%83.3g

NA gvs83.3 g

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

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25%9.53g

Fiber

13.6%5.16g

9.53 gvs5.16 g

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

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6.66%3.73g

Protein

38%21.3g

3.73 gvs21.3 g

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

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Vitamins

Orangesvs Cookies, shortbread, reduced fat

4.85%43.7μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

43.7 μgvs0 μg

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

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28.8%0.35mg

Vitamin B1

117%1.4mg

Thiamine

0.35 mgvs1.4 mg

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

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12.2%0.16mg

Vitamin B2

96%1.25mg

Riboflavin

0.16 mgvs1.25 mg

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

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7%1.1mg

Vitamin B3

81.2%13mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs13 mg

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

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20%0.99mg

Vitamin B5

25.5%1.27mg

Pantothenic acid

0.99 mgvs1.27 mg

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

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18.3%0.24mg

Vitamin B6

21.7%0.28mg

Pyridoxine

0.24 mgvs0.28 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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29.8%119μg

Vitamin B9

80.4%321μg

Folates and Folic Acid

119 μgvs321 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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235%211mg

Vitamin C

0%0mg

Ascorbic acid

211 mgvs0 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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4.76%0.71mg

Vitamin E

64.6%9.7mg

Tocopherols and Tocotrienols

0.71 mgvs9.7 mg

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

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0%0μg

Vitamin K

11.6%14μg

Phytomenadione or phylloquinone

0 μgvs14 μg

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

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Minerals

Orangesvs Cookies, shortbread, reduced fat

16%159mg

Calcium

5.16%51.6mg

159 mgvs51.6 mg

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

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20%0.18mg

Copper

39.7%0.36mg

0.18 mgvs0.36 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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4.96%0.4mg

Iron

148%12mg

0.4 mgvs12 mg

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

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9.45%39.7mg

Magnesium

13.2%55.6mg

39.7 mgvs55.6 mg

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

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4.3%0.099mg

Manganese

68%1.56mg

0.099 mgvs1.56 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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7.94%55.6mg

Phosphorus

37.4%262mg

55.6 mgvs262 mg

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

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21%718mg

Potassium

10.3%349mg

718 mgvs349 mg

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

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3.6%2μg

Selenium

44.7%24.6μg

2 μgvs24.6 μg

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

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0%0mg

Sodium

151%2266mg

0 mgvs2266 mg

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

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2.53%0.28mg

Zinc

17.7%1.94mg

0.28 mgvs1.94 mg

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

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9.3%344g

Water

0.39%14.3g

344 gvs14.3 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 Oranges vs Cookies, shortbread, reduced fat:

Raw Oranges have more Vitamin A and more Vitamin C than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 4.1 times more Vitamin B1, 7.9 times more Vitamin B2, 11.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.7 times more Vitamin B9, 13.6 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Cookies, shortbread, reduced fat have similar amounts of Vitamin B6 per 14 oz.
Both Raw Oranges as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cookies, shortbread, reduced fat:

Raw Oranges have 3.1 times more Calcium, 2.1 times more Potassium and 24.1 times more Water than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 2 times more Copper, 29.8 times more Iron, 1.4 times more Magnesium, 15.7 times more Manganese, 4.7 times more Phosphorus, 12.4 times more Selenium, more Sodium and 7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

Raw Oranges have 1.8 times more Fiber than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 9.6 times more Energy, 116.7 times more Fat, 312.9 times more Saturated Fat, 23.9 times more Omega 3, 294.9 times more Omega 6, 6.5 times more Carbohydrate, 2.3 times more Sugars and 5.7 times more Protein than Raw Oranges.
Both Raw Oranges as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

OrangesVS Valencia OrangesCookies, shortbread, reduced fatVS Valencia OrangesOrangesVS Cookies, sugar wafer, chocolate-coveredCookies, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-covered

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Comparing Nutrients in 14 ounces OrangesVS Cookies, shortbread, reduced fat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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