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

Macros Ratio

Protein Fat Carbs

Cookies, graham crackers, chocolate-coated

45%

52%

Navel Oranges

91%

1 lb ▼

Macro Nutrients

Cookies, graham crackers, chocolate-coatedvs Navel 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

0.7%0.68g

117 gvs0.68 g

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

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244%78g

Saturated Fat

0.24%0.077g

78 gvs0.077 g

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

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15%0.24g

Omega 3

2.55%0.041g

0.24 gvs0.041 g

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

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120%20.4g

Omega 6

0.61%0.1g

20.4 gvs0.1 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

43.8%57g

303 gvs57 g

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

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233%169g

Sugars

53%38.6g

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

169 gvs38.6 g

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

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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]

NA gvs10.2 g

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

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Glucose

%8.94g

NA gvs8.94 g

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

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Sucrose

%19.4g

NA gvs19.4 g

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

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26.3%9.98g

Fiber

26.3%9.98g

9.98 gvs9.98 g

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

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32.4%18g

Protein

7.37%4.13g

18 gvs4.13 g

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

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Vitamins

Cookies, graham crackers, chocolate-coatedvs Navel 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

25.7%0.31mg

Thiamine

1.22 mgvs0.31 mg

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

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52.3%0.68mg

Vitamin B2

17.8%0.23mg

Riboflavin

0.68 mgvs0.23 mg

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

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48%7.7mg

Vitamin B3

12%1.93mg

Niacin, nicotinic acid, niacinamide

7.7 mgvs1.93 mg

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

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34.2%1.7mg

Vitamin B5

23.7%1.2mg

Pantothenic acid

1.7 mgvs1.2 mg

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

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22.3%0.29mg

Vitamin B6

27.6%0.36mg

Pyridoxine

0.29 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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56.7%227μg

Vitamin B9

38.6%154μg

Folates and Folic Acid

227 μgvs154 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

298%268mg

Ascorbic acid

0.45 mgvs268 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

4.54%0.68mg

Tocopherols and Tocotrienols

4.5 mgvs0.68 mg

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

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24%29μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

29 μgvs0 μg

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

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Minerals

Cookies, graham crackers, chocolate-coatedvs Navel Oranges

21%209mg

Calcium

19.5%195mg

209 mgvs195 mg

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

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98%0.88mg

Copper

19.7%0.18mg

0.88 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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113%9.07mg

Iron

7.37%0.59mg

9.07 mgvs0.59 mg

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

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17.3%72.6mg

Magnesium

12%50mg

72.6 mgvs50 mg

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

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92%2.1mg

Manganese

5.7%0.13mg

2.1 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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56.4%395mg

Phosphorus

15%104mg

395 mgvs104 mg

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

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35.6%1211mg

Potassium

22%753mg

1211 mgvs753 mg

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

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92%50.3μg

Selenium

0%0μg

50.3 μgvs0 μg

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

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80%1202mg

Sodium

0.3%4.54mg

1202 mgvs4.54 mg

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

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8.25%0.91mg

Zinc

3.3%0.36mg

0.91 mgvs0.36 mg

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

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0.25%9.07g

Water

10.5%390g

9.07 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, graham crackers, chocolate-coated vs Navel Oranges:

Cookies, graham crackers, chocolate-coated have 4 times more Vitamin B1, 2.9 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin B12, 6.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 6 times more Vitamin A and 591 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated and Raw Navel Oranges have similar amounts of Vitamin B6 per 1 lb.
Both Cookies, graham crackers, chocolate-coated as well as Raw Navel Oranges have insufficient amounts of Vitamin D in 1 lb.

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

Cookies, graham crackers, chocolate-coated have 5 times more Copper, 15.4 times more Iron, 1.5 times more Magnesium, 16 times more Manganese, 3.8 times more Phosphorus, 1.6 times more Potassium, more Selenium, 265 times more Sodium and 2.5 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 43 times more Water than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated and Raw Navel 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, 172 times more Fat, 1011.8 times more Saturated Fat, 5.9 times more Omega 3, 195.9 times more Omega 6, 5.3 times more Carbohydrate, 4.4 times more Sugars and 4.4 times more Protein than Raw Navel Oranges.
Both Cookies, graham crackers, chocolate-coated and Raw Navel Oranges have similar amounts of Fiber per 1 lb.
Both Cookies, graham crackers, chocolate-coated as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Cookies, graham crackers, chocolate-coatedVS Cookies, molassesNavel OrangesVS Cookies, molassesCookies, graham crackers, chocolate-coatedVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: