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

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Navel Oranges

91%

1 kg ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Navel 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

1.55%1.5g

304 gvs1.5 g

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

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478%153g

Saturated Fat

0.53%0.17g

153 gvs0.17 g

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

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77.5%1.24g

Omega 3

5.63%0.09g

1.24 gvs0.09 g

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

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126%21.3g

Omega 6

1.35%0.23g

21.3 gvs0.23 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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483%628g

Carbohydrate

96%125g

628 gvs125 g

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

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565%410g

Sugars

117%85g

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

410 gvs85 g

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

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0%0g

Fructose

31%22.5g

≤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 gvs22.5 g

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

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%0g

Glucose

%19.7g

0 gvs19.7 g

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

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%371g

Sucrose

%42.8g

371 gvs42.8 g

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

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42%16g

Fiber

58%22g

16 gvs22 g

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

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72.5%40.6g

Protein

16.3%9.1g

40.6 gvs9.1 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

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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Vitamin B1

56.7%0.68mg

Thiamine

NA mgvs0.68 mg

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

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Vitamin B2

39.2%0.51mg

Riboflavin

NA mgvs0.51 mg

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

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Vitamin B3

26.6%4.25mg

Niacin, nicotinic acid, niacinamide

NA mgvs4.25 mg

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

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86%4.3mg

Vitamin B5

52.2%2.6mg

Pantothenic acid

4.3 mgvs2.6 mg

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

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Vitamin B6

60.8%0.79mg

Pyridoxine

NA mgvs0.79 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

85%340μg

Folates and Folic Acid

NA μgvs340 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

657%591mg

Ascorbic acid

NA mgvs591 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

10%1.5mg

Tocopherols and Tocotrienols

NA mgvs1.5 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

109%1090mg

Calcium

43%430mg

1090 mgvs430 mg

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

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288%2.6mg

Copper

43.3%0.39mg

2.6 mgvs0.39 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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459%36.7mg

Iron

16.3%1.3mg

36.7 mgvs1.3 mg

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

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98%410mg

Magnesium

26%110mg

410 mgvs110 mg

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

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179%4.1mg

Manganese

12.6%0.29mg

4.1 mgvs0.29 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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206%1440mg

Phosphorus

33%230mg

1440 mgvs230 mg

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

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100%3400mg

Potassium

49%1660mg

3400 mgvs1660 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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81.3%1220mg

Sodium

0.67%10mg

1220 mgvs10 mg

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

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71%7.8mg

Zinc

7.27%0.8mg

7.8 mgvs0.8 mg

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

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0.37%13.7g

Water

23.2%860g

13.7 gvs860 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 Navel Oranges:

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

Comparing minerals per 1 kilogram 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 1 kilogram:

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 1 kg.

Compare more foods per 1 kg:

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 1 kilogram Cookies, gluten-free, chocolate waferVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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