Comparing Nutrients in 1 pound Cookies, graham crackers, chocolate-coatedVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Cookies, graham crackers, chocolate-coated

45%

52%

Valencia Oranges

87%

1 lb ▼

Macro Nutrients

Cookies, graham crackers, chocolate-coatedvs Valencia Oranges

78.2%2268kcal

Energy

7.66%222kcal

2268 kcalvs222 kcal

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

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121%117g

Fat

1.4%1.36g

117 gvs1.36 g

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

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244%78g

Saturated Fat

0.5%0.16g

78 gvs0.16 g

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

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15%0.24g

Omega 3

4.54%0.073g

0.24 gvs0.073 g

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

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120%20.4g

Omega 6

1.17%0.2g

20.4 gvs0.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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1.56%4.54mg

Cholesterol

0%0mg

4.54 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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233%303g

Carbohydrate

41.5%54g

303 gvs54 g

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

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233%169g

Sugars

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

169 gvsNA g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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26.3%9.98g

Fiber

30%11.3g

9.98 gvs11.3 g

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

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32.4%18g

Protein

8.42%4.7g

18 gvs4.7 g

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

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Vitamins

Cookies, graham crackers, chocolate-coatedvs Valencia Oranges

1%9.07μg

Vitamin A

6.05%54.4μg

RAE, retinol activity equivalents

9.07 μgvs54.4 μg

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

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102%1.22mg

Vitamin B1

33%0.39mg

Thiamine

1.22 mgvs0.39 mg

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

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52.3%0.68mg

Vitamin B2

14%0.18mg

Riboflavin

0.68 mgvs0.18 mg

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

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48%7.7mg

Vitamin B3

7.77%1.24mg

Niacin, nicotinic acid, niacinamide

7.7 mgvs1.24 mg

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

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34.2%1.7mg

Vitamin B5

22.7%1.13mg

Pantothenic acid

1.7 mgvs1.13 mg

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

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22.3%0.29mg

Vitamin B6

22%0.29mg

Pyridoxine

0.29 mgvs0.29 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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56.7%227μg

Vitamin B9

44.2%177μg

Folates and Folic Acid

227 μgvs177 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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19%0.45μg

Vitamin B12

0%0μg

Cobalamin

0.45 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.5%0.45mg

Vitamin C

244%220mg

Ascorbic acid

0.45 mgvs220 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0.76%4.54IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

4.54 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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30%4.5mg

Vitamin E

Tocopherols and Tocotrienols

4.5 mgvsNA mg

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

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24%29μg

Vitamin K

Phytomenadione or phylloquinone

29 μgvsNA μg

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

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Minerals

Cookies, graham crackers, chocolate-coatedvs Valencia Oranges

21%209mg

Calcium

18%181mg

209 mgvs181 mg

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

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98%0.88mg

Copper

18.6%0.17mg

0.88 mgvs0.17 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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113%9.07mg

Iron

5.1%0.41mg

9.07 mgvs0.41 mg

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

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17.3%72.6mg

Magnesium

10.8%45.4mg

72.6 mgvs45.4 mg

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

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92%2.1mg

Manganese

4.54%0.1mg

2.1 mgvs0.1 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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56.4%395mg

Phosphorus

11%77mg

395 mgvs77 mg

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

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35.6%1211mg

Potassium

24%812mg

1211 mgvs812 mg

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

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92%50.3μg

Selenium

50.3 μgvsNA μg

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

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80%1202mg

Sodium

0%0mg

1202 mgvs0 mg

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

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8.25%0.91mg

Zinc

2.47%0.27mg

0.91 mgvs0.27 mg

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

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0.25%9.07g

Water

10.6%392g

9.07 gvs392 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, graham crackers, chocolate-coated vs Valencia Oranges:

Cookies, graham crackers, chocolate-coated have 3.1 times more Vitamin B1, 3.8 times more Vitamin B2, 6.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6 times more Vitamin A and 485 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated and Raw Valencia Oranges have similar amounts of Vitamin B6 per 1 lb.
Both Cookies, graham crackers, chocolate-coated as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, graham crackers, chocolate-coated vs Valencia Oranges:

Cookies, graham crackers, chocolate-coated have 5.2 times more Copper, 22.2 times more Iron, 1.6 times more Magnesium, 20.2 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Potassium, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 43.2 times more Water than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated and Raw Valencia Oranges have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

Cookies, graham crackers, chocolate-coated have 10.2 times more Energy, 86 times more Fat, 491.4 times more Saturated Fat, 3.3 times more Omega 3, 102.4 times more Omega 6, 5.6 times more Carbohydrate and 3.8 times more Protein than Raw Valencia Oranges.
Both Cookies, graham crackers, chocolate-coated and Raw Valencia Oranges have similar amounts of Fiber per 1 lb.
Both Cookies, graham crackers, chocolate-coated as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Cookies, graham crackers, chocolate-coatedVS Cookies, molassesValencia OrangesVS Cookies, molassesCookies, graham crackers, chocolate-coatedVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 1 pound Cookies, graham crackers, chocolate-coatedVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: