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

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Cookies, shortbread, reduced fat

28%

67%

1 kg ▼

Macro Nutrients

Navel Orangesvs Cookies, shortbread, reduced fat

17%490kcal

Energy

156%4510kcal

490 kcalvs4510 kcal

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

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1.55%1.5g

Fat

144%140g

1.5 gvs140 g

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

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0.53%0.17g

Saturated Fat

147%47g

0.17 gvs47 g

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

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5.63%0.09g

Omega 3

104%1.67g

0.09 gvs1.67 g

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

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1.35%0.23g

Omega 6

312%53g

0.23 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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96%125g

Carbohydrate

585%760g

125 gvs760 g

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

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117%85g

Sugars

299%217g

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

85 gvs217 g

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

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31%22.5g

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]

22.5 gvs3 g

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

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%19.7g

Glucose

%3.6g

19.7 gvs3.6 g

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

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%42.8g

Sucrose

%210g

42.8 gvs210 g

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

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58%22g

Fiber

34.2%13g

22 gvs13 g

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

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16.3%9.1g

Protein

96%53.7g

9.1 gvs53.7 g

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

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Vitamins

Navel Orangesvs Cookies, shortbread, reduced fat

13.3%120μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

120 μgvs0 μg

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

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56.7%0.68mg

Vitamin B1

294%3.53mg

Thiamine

0.68 mgvs3.53 mg

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

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39.2%0.51mg

Vitamin B2

242%3.14mg

Riboflavin

0.51 mgvs3.14 mg

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

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26.6%4.25mg

Vitamin B3

205%32.8mg

Niacin, nicotinic acid, niacinamide

4.25 mgvs32.8 mg

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

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52.2%2.6mg

Vitamin B5

64.2%3.2mg

Pantothenic acid

2.6 mgvs3.2 mg

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

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60.8%0.79mg

Vitamin B6

54.6%0.71mg

Pyridoxine

0.79 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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85%340μg

Vitamin B9

203%810μg

Folates and Folic Acid

340 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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657%591mg

Vitamin C

0%0mg

Ascorbic acid

591 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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10%1.5mg

Vitamin E

163%24.4mg

Tocopherols and Tocotrienols

1.5 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

Navel Orangesvs Cookies, shortbread, reduced fat

43%430mg

Calcium

13%130mg

430 mgvs130 mg

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

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43.3%0.39mg

Copper

100%0.9mg

0.39 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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16.3%1.3mg

Iron

373%30mg

1.3 mgvs30 mg

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

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26%110mg

Magnesium

33.3%140mg

110 mgvs140 mg

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

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12.6%0.29mg

Manganese

171%3.93mg

0.29 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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33%230mg

Phosphorus

94%660mg

230 mgvs660 mg

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

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49%1660mg

Potassium

26%880mg

1660 mgvs880 mg

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

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0%0μg

Selenium

113%62μg

0 μgvs62 μg

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

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0.67%10mg

Sodium

381%5710mg

10 mgvs5710 mg

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

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7.27%0.8mg

Zinc

44.5%4.9mg

0.8 mgvs4.9 mg

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

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23.2%860g

Water

0.97%36g

860 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 Navel Oranges vs Cookies, shortbread, reduced fat:

Raw Navel Oranges have more Vitamin A and more Vitamin C than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 5.2 times more Vitamin B1, 6.2 times more Vitamin B2, 7.7 times more Vitamin B3, 2.4 times more Vitamin B9, 16.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Raw Navel Oranges and Cookies, shortbread, reduced fat have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
Both Raw Navel 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 Navel Oranges vs Cookies, shortbread, reduced fat:

Raw Navel Oranges have 3.3 times more Calcium, 1.9 times more Potassium and 23.9 times more Water than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 2.3 times more Copper, 22.9 times more Iron, 1.3 times more Magnesium, 13.6 times more Manganese, 2.9 times more Phosphorus, more Selenium, 571 times more Sodium and 6.1 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 kilogram:

Raw Navel Oranges have 7.5 times more Fructose and 1.7 times more Fiber than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 9.2 times more Energy, 93.3 times more Fat, 276.1 times more Saturated Fat, 18.6 times more Omega 3, 230.8 times more Omega 6, 6.1 times more Carbohydrate, 2.5 times more Sugars and 5.9 times more Protein than Raw Navel Oranges.
Both Raw Navel 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:

Navel OrangesVS Florida OrangesCookies, shortbread, reduced fatVS Florida OrangesNavel OrangesVS Cookies, sugar wafer, chocolate-coveredCookies, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-covered

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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