Comparing Nutrients in 1 kilogram OrangesVS Cookies, shortbread, reduced fat

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cookies, shortbread, reduced fat

28%

67%

1 kg ▼

Macro Nutrients

Orangesvs Cookies, shortbread, reduced fat

16.2%470kcal

Energy

156%4510kcal

470 kcalvs4510 kcal

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

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1.24%1.2g

Fat

144%140g

1.2 gvs140 g

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

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0.47%0.15g

Saturated Fat

147%47g

0.15 gvs47 g

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

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4.38%0.07g

Omega 3

104%1.67g

0.07 gvs1.67 g

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

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1.06%0.18g

Omega 6

312%53g

0.18 gvs53 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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90%118g

Carbohydrate

585%760g

118 gvs760 g

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

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129%94g

Sugars

299%217g

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

94 gvs217 g

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

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Fructose

4.14%3g

≤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 gvs3 g

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

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Glucose

%3.6g

NA gvs3.6 g

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

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Sucrose

%210g

NA gvs210 g

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

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63%24g

Fiber

34.2%13g

24 gvs13 g

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

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16.8%9.4g

Protein

96%53.7g

9.4 gvs53.7 g

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

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Vitamins

Orangesvs Cookies, shortbread, reduced fat

12.2%110μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

110 μgvs0 μg

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

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72.5%0.87mg

Vitamin B1

294%3.53mg

Thiamine

0.87 mgvs3.53 mg

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

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30.8%0.4mg

Vitamin B2

242%3.14mg

Riboflavin

0.4 mgvs3.14 mg

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

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17.6%2.82mg

Vitamin B3

205%32.8mg

Niacin, nicotinic acid, niacinamide

2.82 mgvs32.8 mg

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

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50%2.5mg

Vitamin B5

64.2%3.2mg

Pantothenic acid

2.5 mgvs3.2 mg

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

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46%0.6mg

Vitamin B6

54.6%0.71mg

Pyridoxine

0.6 mgvs0.71 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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75%300μg

Vitamin B9

203%810μg

Folates and Folic Acid

300 μgvs810 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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591%532mg

Vitamin C

0%0mg

Ascorbic acid

532 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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12%1.8mg

Vitamin E

163%24.4mg

Tocopherols and Tocotrienols

1.8 mgvs24.4 mg

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

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0%0μg

Vitamin K

29%35μg

Phytomenadione or phylloquinone

0 μgvs35 μg

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

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Minerals

Orangesvs Cookies, shortbread, reduced fat

40%400mg

Calcium

13%130mg

400 mgvs130 mg

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

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50%0.45mg

Copper

100%0.9mg

0.45 mgvs0.9 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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12.5%1mg

Iron

373%30mg

1 mgvs30 mg

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

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24%100mg

Magnesium

33.3%140mg

100 mgvs140 mg

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

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11%0.25mg

Manganese

171%3.93mg

0.25 mgvs3.93 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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20%140mg

Phosphorus

94%660mg

140 mgvs660 mg

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

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53.2%1810mg

Potassium

26%880mg

1810 mgvs880 mg

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

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9.1%5μg

Selenium

113%62μg

5 μgvs62 μg

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

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0%0mg

Sodium

381%5710mg

0 mgvs5710 mg

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

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6.36%0.7mg

Zinc

44.5%4.9mg

0.7 mgvs4.9 mg

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

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23.4%868g

Water

0.97%36g

868 gvs36 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 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 1 kg.
Both Raw Oranges as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

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 1 kg.

Compare more foods per 1 kg:

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

Compare Foods

Comparing Nutrients in 1 kilogram OrangesVS Cookies, shortbread, reduced fat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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