Comparing Nutrients in 14 ounces Valencia OrangesVS Cookies, vanilla sandwich with creme filling

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Cookies, vanilla sandwich with creme filling

37%

59%

14 oz ▼

Macro Nutrients

Valencia Orangesvs Cookies, vanilla sandwich with creme filling

6.7%194kcal

Energy

66%1917kcal

194 kcalvs1917 kcal

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

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1.23%1.2g

Fat

82%79.4g

1.2 gvs79.4 g

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

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0.43%0.14g

Saturated Fat

37%12g

0.14 gvs12 g

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

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3.97%0.064g

Omega 3

129%2.06g

0.064 gvs2.06 g

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

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1.03%0.17g

Omega 6

164%28g

0.17 gvs28 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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36.3%47g

Carbohydrate

220%286g

47 gvs286 g

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

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Sugars

215%156g

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

NA gvs156 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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26%9.92g

Fiber

15.7%5.95g

9.92 gvs5.95 g

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

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7.37%4.13g

Protein

32%18g

4.13 gvs18 g

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

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Vitamins

Valencia Orangesvs Cookies, vanilla sandwich with creme filling

5.3%47.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

47.6 μgvs0 μg

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

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28.8%0.35mg

Vitamin B1

86.3%1.04mg

Thiamine

0.35 mgvs1.04 mg

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

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12.2%0.16mg

Vitamin B2

74%0.96mg

Riboflavin

0.16 mgvs0.96 mg

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

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6.8%1.1mg

Vitamin B3

66.7%10.7mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs10.7 mg

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

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20%0.99mg

Vitamin B5

31.3%1.56mg

Pantothenic acid

0.99 mgvs1.56 mg

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

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19.2%0.25mg

Vitamin B6

5.5%0.071mg

Pyridoxine

0.25 mgvs0.071 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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38.7%155μg

Vitamin B9

49.6%198μg

Folates and Folic Acid

155 μgvs198 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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214%192mg

Vitamin C

0%0mg

Ascorbic acid

192 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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Vitamin E

42.3%6.35mg

Tocopherols and Tocotrienols

NA mgvs6.35 mg

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

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Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

NA μgvs20 μg

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

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Minerals

Valencia Orangesvs Cookies, vanilla sandwich with creme filling

16%159mg

Calcium

10.7%107mg

159 mgvs107 mg

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

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16.3%0.15mg

Copper

50.3%0.45mg

0.15 mgvs0.45 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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4.47%0.36mg

Iron

110%8.77mg

0.36 mgvs8.77 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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3.97%0.091mg

Manganese

50.4%1.16mg

0.091 mgvs1.16 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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9.64%67.5mg

Phosphorus

42.5%298mg

67.5 mgvs298 mg

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

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21%710mg

Potassium

10.6%361mg

710 mgvs361 mg

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

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Selenium

21.6%12μg

NA μgvs12 μg

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

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0%0mg

Sodium

103%1540mg

0 mgvs1540 mg

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

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2.16%0.24mg

Zinc

14.4%1.6mg

0.24 mgvs1.6 mg

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

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9.26%343g

Water

0.24%8.73g

343 gvs8.73 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 Valencia Oranges vs Cookies, vanilla sandwich with creme filling:

Raw Valencia Oranges have more Vitamin A, 3.5 times more Vitamin B6 and more Vitamin C than Cookies, vanilla sandwich with creme filling.
While Cookies, vanilla sandwich with creme filling contain 3 times more Vitamin B1, 6.1 times more Vitamin B2, 9.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Cookies, vanilla sandwich with creme filling:

Raw Valencia Oranges have 1.5 times more Calcium, 2 times more Potassium and 39.2 times more Water than Cookies, vanilla sandwich with creme filling.
While Cookies, vanilla sandwich with creme filling contain 3.1 times more Copper, 24.6 times more Iron, 1.4 times more Magnesium, 12.7 times more Manganese, 4.4 times more Phosphorus, more Sodium and 6.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

Raw Valencia Oranges have 1.7 times more Fiber than Cookies, vanilla sandwich with creme filling.
While Cookies, vanilla sandwich with creme filling contain 9.9 times more Energy, 66.7 times more Fat, 85.1 times more Saturated Fat, 32.5 times more Omega 3, 159.3 times more Omega 6, 6.1 times more Carbohydrate and 4.3 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Cookies, vanilla sandwich with creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Valencia OrangesVS Navel OrangesCookies, vanilla sandwich with creme fillingVS Navel OrangesValencia OrangesVS Puff pastry, frozen, ready-to-bake, bakedCookies, vanilla sandwich with creme fillingVS Puff pastry, frozen, ready-to-bake, baked

Compare Foods

Comparing Nutrients in 14 ounces Valencia OrangesVS Cookies, vanilla sandwich with creme filling

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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