Comparing Nutrients in 1 pound Valencia OrangesVS Cookies, gluten-free, chocolate wafer

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Cookies, gluten-free, chocolate wafer

51%

46%

1 lb ▼

Macro Nutrients

Valencia Orangesvs Cookies, gluten-free, chocolate wafer

7.66%222kcal

Energy

84.6%2454kcal

222 kcalvs2454 kcal

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

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1.4%1.36g

Fat

142%138g

1.36 gvs138 g

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

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0.5%0.16g

Saturated Fat

217%69.4g

0.16 gvs69.4 g

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

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4.54%0.073g

Omega 3

35%0.56g

0.073 gvs0.56 g

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

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1.17%0.2g

Omega 6

57%9.68g

0.2 gvs9.68 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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41.5%54g

Carbohydrate

219%285g

54 gvs285 g

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

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Sugars

256%186g

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

NA gvs186 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%168g

NA gvs168 g

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

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30%11.3g

Fiber

19%7.26g

11.3 gvs7.26 g

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

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8.42%4.7g

Protein

33%18.4g

4.7 gvs18.4 g

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

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Vitamins

Valencia Orangesvs Cookies, gluten-free, chocolate wafer

6.05%54.4μg

Vitamin A

RAE, retinol activity equivalents

54.4 μgvsNA μg

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

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33%0.39mg

Vitamin B1

Thiamine

0.39 mgvsNA mg

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

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14%0.18mg

Vitamin B2

Riboflavin

0.18 mgvsNA mg

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

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7.77%1.24mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

1.24 mgvsNA mg

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

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22.7%1.13mg

Vitamin B5

39%1.95mg

Pantothenic acid

1.13 mgvs1.95 mg

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

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22%0.29mg

Vitamin B6

Pyridoxine

0.29 mgvsNA 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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44.2%177μg

Vitamin B9

Folates and Folic Acid

177 μgvsNA μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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244%220mg

Vitamin C

Ascorbic acid

220 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Valencia Orangesvs Cookies, gluten-free, chocolate wafer

18%181mg

Calcium

49.4%494mg

181 mgvs494 mg

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

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18.6%0.17mg

Copper

131%1.17mg

0.17 mgvs1.17 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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5.1%0.41mg

Iron

208%16.6mg

0.41 mgvs16.6 mg

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

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10.8%45.4mg

Magnesium

44.3%186mg

45.4 mgvs186 mg

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

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4.54%0.1mg

Manganese

81%1.86mg

0.1 mgvs1.86 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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11%77mg

Phosphorus

93%653mg

77 mgvs653 mg

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

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24%812mg

Potassium

45.4%1542mg

812 mgvs1542 mg

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

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Selenium

NA μgvsNA μg

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

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0%0mg

Sodium

37%553mg

0 mgvs553 mg

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

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2.47%0.27mg

Zinc

32%3.54mg

0.27 mgvs3.54 mg

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

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10.6%392g

Water

0.17%6.2g

392 gvs6.2 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 Valencia Oranges vs Cookies, gluten-free, chocolate wafer:

Cookies, gluten-free, chocolate wafer contain 1.7 times more Vitamin B5 than Raw Valencia Oranges.

Comparing minerals per 1 pound for Valencia Oranges vs Cookies, gluten-free, chocolate wafer:

Raw Valencia Oranges have 63 times more Water than Cookies, gluten-free, chocolate wafer.
While Cookies, gluten-free, chocolate wafer contain 2.7 times more Calcium, 7 times more Copper, 40.8 times more Iron, 4.1 times more Magnesium, 17.9 times more Manganese, 8.5 times more Phosphorus, 1.9 times more Potassium, more Sodium and 13 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

Raw Valencia Oranges have 1.6 times more Fiber than Cookies, gluten-free, chocolate wafer.
While Cookies, gluten-free, chocolate wafer contain 11 times more Energy, 101.4 times more Fat, 437.1 times more Saturated Fat, 7.8 times more Omega 3, 48.5 times more Omega 6, 5.3 times more Carbohydrate and 3.9 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Valencia OrangesVS Navel OrangesCookies, gluten-free, chocolate waferVS Navel OrangesValencia OrangesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer

Compare Foods

Comparing Nutrients in 1 pound Valencia OrangesVS Cookies, gluten-free, chocolate wafer

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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