Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate waferVS Valencia Oranges

Weight per 300 calories

Cookies, gluten-free, chocolate wafer

55.5g

Valencia Oranges

612g

Cookies, gluten-free, chocolate wafer have 11 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate wafer or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Valencia Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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17.4%17g

Fat

1.9%1.84g

17 gvs1.84 g

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

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26.5%8.5g

Saturated Fat

0.67%0.21g

8.5 gvs0.21 g

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

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4.3%0.069g

Omega 3

6.12%0.098g

0.069 gvs0.098 g

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

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6.96%1.2g

Omega 6

1.6%0.27g

1.2 gvs0.27 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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26.8%35g

Carbohydrate

56%72.8g

35 gvs72.8 g

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

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31.4%22.7g

Sugars

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

22.7 gvsNA g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%20.6g

Sucrose

20.6 gvsNA g

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

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2.33%0.89g

Fiber

40.3%15.3g

0.89 gvs15.3 g

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

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4.02%2.25g

Protein

11.4%6.37g

2.25 gvs6.37 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Valencia Oranges

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

NA μgvs73.5 μg

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

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Vitamin B1

44.4%0.53mg

Thiamine

NA mgvs0.53 mg

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

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Vitamin B2

19%0.24mg

Riboflavin

NA mgvs0.24 mg

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

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Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.68 mg

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

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4.77%0.24mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.24 mgvs1.53 mg

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

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Vitamin B6

29.7%0.39mg

Pyridoxine

NA mgvs0.39 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

59.7%239μg

Folates and Folic Acid

NA μgvs239 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

330%297mg

Ascorbic acid

NA mgvs297 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

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

Cookies, gluten-free, chocolate wafervs Valencia Oranges

6.04%60.4mg

Calcium

24.5%245mg

60.4 mgvs245 mg

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

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16%0.14mg

Copper

25%0.23mg

0.14 mgvs0.23 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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25.4%2.04mg

Iron

6.9%0.55mg

2.04 mgvs0.55 mg

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

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5.4%22.7mg

Magnesium

14.6%61.2mg

22.7 mgvs61.2 mg

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

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9.9%0.23mg

Manganese

6.12%0.14mg

0.23 mgvs0.14 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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11.4%80mg

Phosphorus

15%104mg

80 mgvs104 mg

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

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5.55%189mg

Potassium

32.2%1096mg

189 mgvs1096 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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4.5%67.7mg

Sodium

0%0mg

67.7 mgvs0 mg

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

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3.93%0.43mg

Zinc

3.34%0.37mg

0.43 mgvs0.37 mg

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

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0.021%0.76g

Water

14.3%529g

0.76 gvs529 g

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

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Lets compare vitamin content per 300 calories of Cookies, gluten-free, chocolate wafer vs Valencia Oranges:

Raw Valencia Oranges contain 6.4 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 300 calories for Cookies, gluten-free, chocolate wafer vs Valencia Oranges:

Cookies, gluten-free, chocolate wafer have 3.7 times more Iron, 1.6 times more Manganese and more Sodium than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.1 times more Calcium, 1.6 times more Copper, 2.7 times more Magnesium, 1.3 times more Phosphorus, 5.8 times more Potassium and 695.8 times more Water than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Raw Valencia Oranges have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cookies, gluten-free, chocolate wafer have 9.2 times more Fat, 39.6 times more Saturated Fat and 4.4 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Omega 3, 2.1 times more Carbohydrate, 17.3 times more Fiber and 2.8 times more Protein than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
Both Cookies, gluten-free, chocolate wafer as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferValencia OrangesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate waferVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate wafer or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: