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Comparing Nutrients in 1 kilogram Cookies, gluten-free, chocolate waferVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer
3%
51%
46%
Valencia Oranges
8%
5%
87%
1 kg ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Valencia Oranges
187%5410kcal
Energy
17%490kcal
5410 kcalvs490 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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314%304g
Fat
3.1%3g
304 gvs3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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478%153g
Saturated Fat
1.1%0.35g
153 gvs0.35 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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77.5%1.24g
Omega 3
10%0.16g
1.24 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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126%21.3g
Omega 6
2.6%0.44g
21.3 gvs0.44 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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483%628g
Carbohydrate
91%119g
628 gvs119 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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565%410g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
410 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
NA
≤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
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%371g
Sucrose
NA
371 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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42%16g
Fiber
65.8%25g
16 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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72.5%40.6g
Protein
18.6%10.4g
40.6 gvs10.4 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
NA
Vitamin A
13.3%120μg
RAE, retinol activity equivalents
NA μgvs120 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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NA
Vitamin B1
72.5%0.87mg
Thiamine
NA mgvs0.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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NA
Vitamin B2
30.8%0.4mg
Riboflavin
NA mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B3
17%2.74mg
Niacin, nicotinic acid, niacinamide
NA mgvs2.74 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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86%4.3mg
Vitamin B5
50%2.5mg
Pantothenic acid
4.3 mgvs2.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
48.5%0.63mg
Pyridoxine
NA mgvs0.63 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
98%390μg
Folates and Folic Acid
NA μgvs390 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
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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NA
Vitamin C
539%485mg
Ascorbic acid
NA mgvs485 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
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
109%1090mg
Calcium
40%400mg
1090 mgvs400 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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288%2.6mg
Copper
41%0.37mg
2.6 mgvs0.37 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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459%36.7mg
Iron
11.3%0.9mg
36.7 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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98%410mg
Magnesium
24%100mg
410 mgvs100 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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179%4.1mg
Manganese
10%0.23mg
4.1 mgvs0.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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206%1440mg
Phosphorus
24.3%170mg
1440 mgvs170 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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100%3400mg
Potassium
52.6%1790mg
3400 mgvs1790 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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

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81.3%1220mg
Sodium
0%0mg
1220 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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71%7.8mg
Zinc
5.45%0.6mg
7.8 mgvs0.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.37%13.7g
Water
23.3%863g
13.7 gvs863 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Cookies, gluten-free, chocolate wafer vs Valencia Oranges:
Comparing minerals per 1 kilogram for Cookies, gluten-free, chocolate wafer vs Valencia Oranges:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg:

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
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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