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Comparing Nutrients in 300 calories OrangesVS Cookies, gluten-free, chocolate wafer

Weight per 300 calories

Oranges
638g
Cookies, gluten-free, chocolate wafer
55.5g

Cookies, gluten-free, chocolate wafer have 11.5 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
Cookies, gluten-free, chocolate wafer
3%
51%
46%
300 kcal ▼

Macro Nutrients

Orangesvs Cookies, gluten-free, chocolate wafer
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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0.79%0.77g
Fat
17.4%17g
0.77 gvs17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.096g
Saturated Fat
26.5%8.5g
0.096 gvs8.5 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g
Omega 3
4.3%0.069g
0.045 gvs0.069 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.68%0.11g
Omega 6
6.96%1.2g
0.11 gvs1.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g
Carbohydrate
26.8%35g
75 gvs35 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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82.3%59.7g
Sugars
31.4%22.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
59.7 gvs22.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%20.6g
NA gvs20.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.3%15.3g
Fiber
2.33%0.89g
15.3 gvs0.89 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g
Protein
4.02%2.25g
6 gvs2.25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Cookies, gluten-free, chocolate wafer
7.8%70.2μg
Vitamin A
NA
RAE, retinol activity equivalents
70.2 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg
Vitamin B1
NA
Thiamine
0.56 mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.6%0.26mg
Vitamin B2
NA
Riboflavin
0.26 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
1.8 mgvsNA mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
32%1.6mg
Vitamin B5
4.77%0.24mg
Pantothenic acid
1.6 mgvs0.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.5%0.38mg
Vitamin B6
NA
Pyridoxine
0.38 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%191μg
Vitamin B9
NA
Folates and Folic Acid
191 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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377%340mg
Vitamin C
NA
Ascorbic acid
340 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.66%1.15mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.15 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Cookies, gluten-free, chocolate wafer
25.5%255mg
Calcium
6.04%60.4mg
255 mgvs60.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg
Copper
16%0.14mg
0.29 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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7.98%0.64mg
Iron
25.4%2.04mg
0.64 mgvs2.04 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%64mg
Magnesium
5.4%22.7mg
64 mgvs22.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.94%0.16mg
Manganese
9.9%0.23mg
0.16 mgvs0.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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12.8%89.4mg
Phosphorus
11.4%80mg
89.4 mgvs80 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34%1155mg
Potassium
5.55%189mg
1155 mgvs189 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg
Selenium
NA
3.2 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
4.5%67.7mg
0 mgvs67.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.06%0.45mg
Zinc
3.93%0.43mg
0.45 mgvs0.43 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%554g
Water
0.021%0.76g
554 gvs0.76 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 Oranges vs Cookies, gluten-free, chocolate wafer:
Comparing minerals per 300 calories for Oranges vs Cookies, gluten-free, chocolate wafer:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

OrangesVS Valencia OrangesCookies, gluten-free, chocolate waferVS Valencia OrangesOrangesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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