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

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Navel Oranges

91%

1 lb ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Navel Oranges

84.6%2454kcal

Energy

7.66%222kcal

2454 kcalvs222 kcal

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

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142%138g

Fat

0.7%0.68g

138 gvs0.68 g

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

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217%69.4g

Saturated Fat

0.24%0.077g

69.4 gvs0.077 g

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

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35%0.56g

Omega 3

2.55%0.041g

0.56 gvs0.041 g

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

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57%9.68g

Omega 6

0.61%0.1g

9.68 gvs0.1 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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219%285g

Carbohydrate

43.8%57g

285 gvs57 g

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

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256%186g

Sugars

53%38.6g

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

186 gvs38.6 g

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

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0%0g

Fructose

14%10.2g

≤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 gvs10.2 g

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

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%0g

Glucose

%8.94g

0 gvs8.94 g

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

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%168g

Sucrose

%19.4g

168 gvs19.4 g

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

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19%7.26g

Fiber

26.3%9.98g

7.26 gvs9.98 g

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

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33%18.4g

Protein

7.37%4.13g

18.4 gvs4.13 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

6.05%54.4μg

RAE, retinol activity equivalents

NA μgvs54.4 μg

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

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Vitamin B1

25.7%0.31mg

Thiamine

NA mgvs0.31 mg

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

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Vitamin B2

17.8%0.23mg

Riboflavin

NA mgvs0.23 mg

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

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Vitamin B3

12%1.93mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.93 mg

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

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39%1.95mg

Vitamin B5

23.7%1.2mg

Pantothenic acid

1.95 mgvs1.2 mg

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

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Vitamin B6

27.6%0.36mg

Pyridoxine

NA mgvs0.36 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

38.6%154μg

Folates and Folic Acid

NA μgvs154 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

298%268mg

Ascorbic acid

NA mgvs268 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

4.54%0.68mg

Tocopherols and Tocotrienols

NA mgvs0.68 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

49.4%494mg

Calcium

19.5%195mg

494 mgvs195 mg

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

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131%1.17mg

Copper

19.7%0.18mg

1.17 mgvs0.18 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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208%16.6mg

Iron

7.37%0.59mg

16.6 mgvs0.59 mg

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

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44.3%186mg

Magnesium

12%50mg

186 mgvs50 mg

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

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81%1.86mg

Manganese

5.7%0.13mg

1.86 mgvs0.13 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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93%653mg

Phosphorus

15%104mg

653 mgvs104 mg

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

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45.4%1542mg

Potassium

22%753mg

1542 mgvs753 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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37%553mg

Sodium

0.3%4.54mg

553 mgvs4.54 mg

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

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32%3.54mg

Zinc

3.3%0.36mg

3.54 mgvs0.36 mg

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

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0.17%6.2g

Water

10.5%390g

6.2 gvs390 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound 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 pound 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 pound:

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 lb.

Compare more foods per 1 lb:

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 pound Cookies, gluten-free, chocolate waferVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: