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

Weight per 300 calories

Cookies, gluten-free, chocolate wafer

55.5g

Florida Oranges

652g

Cookies, gluten-free, chocolate wafer have 11.8 times more energy per 100g than Florida Oranges. It has very high energy density when compared to other foods. Raw Florida Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Florida Oranges

90%

300 kcal ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Florida 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

1.4%1.37g

17 gvs1.37 g

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

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26.5%8.5g

Saturated Fat

0.51%0.16g

8.5 gvs0.16 g

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

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4.3%0.069g

Omega 3

4.5%0.072g

0.069 gvs0.072 g

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

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6.96%1.2g

Omega 6

1.2%0.2g

1.2 gvs0.2 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

58%75.3g

35 gvs75.3 g

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

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31.4%22.7g

Sugars

82.2%59.6g

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

22.7 gvs59.6 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

41%15.7g

0.89 gvs15.7 g

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

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4.02%2.25g

Protein

8.15%4.57g

2.25 gvs4.57 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Florida Oranges

Vitamin A

7.97%71.7μg

RAE, retinol activity equivalents

NA μgvs71.7 μg

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

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Vitamin B1

54.3%0.65mg

Thiamine

NA mgvs0.65 mg

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

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Vitamin B2

20%0.26mg

Riboflavin

NA mgvs0.26 mg

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

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Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

NA mgvs2.6 mg

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

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4.77%0.24mg

Vitamin B5

32.6%1.63mg

Pantothenic acid

0.24 mgvs1.63 mg

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

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Vitamin B6

25.6%0.33mg

Pyridoxine

NA mgvs0.33 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

27.7%111μg

Folates and Folic Acid

NA μgvs111 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

326%293mg

Ascorbic acid

NA mgvs293 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

7.83%1.17mg

Tocopherols and Tocotrienols

NA mgvs1.17 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 Florida Oranges

6.04%60.4mg

Calcium

28%280mg

60.4 mgvs280 mg

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

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16%0.14mg

Copper

28.3%0.25mg

0.14 mgvs0.25 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

7.34%0.59mg

2.04 mgvs0.59 mg

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

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5.4%22.7mg

Magnesium

15.5%65.2mg

22.7 mgvs65.2 mg

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

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9.9%0.23mg

Manganese

6.8%0.16mg

0.23 mgvs0.16 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

11%78.3mg

80 mgvs78.3 mg

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

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5.55%189mg

Potassium

32.4%1102mg

189 mgvs1102 mg

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

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Selenium

5.93%3.26μg

NA μgvs3.26 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

4.74%0.52mg

0.43 mgvs0.52 mg

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

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0.021%0.76g

Water

15.4%568g

0.76 gvs568 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 Florida Oranges:

Raw Florida Oranges contain 6.8 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

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

Cookies, gluten-free, chocolate wafer have 3.5 times more Iron, 1.5 times more Manganese and more Sodium than Raw Florida Oranges.
While Raw Florida Oranges contain 4.6 times more Calcium, 1.8 times more Copper, 2.9 times more Magnesium, 5.8 times more Potassium and 748.1 times more Water than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Raw Florida Oranges have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cookies, gluten-free, chocolate wafer have 12.3 times more Fat, 52 times more Saturated Fat and 5.9 times more Omega 6 than Raw Florida Oranges.
While Raw Florida Oranges contain 2.2 times more Carbohydrate, 2.6 times more Sugars, 17.6 times more Fiber and 2 times more Protein than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Raw Florida Oranges have similar amounts of Energy and Omega 3 per 300 kcal.
Both Cookies, gluten-free, chocolate wafer as well as Raw Florida 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 waferFlorida OrangesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Oranges with Peel Florida OrangesVS Oranges with Peel

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: