Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, soft-typeVS Navel Oranges

Weight per 500 calories

Cookies, chocolate chip, commercially prepared, soft-type

113g

Navel Oranges

1020g

Cookies, chocolate chip, commercially prepared, soft-type have 9.1 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, soft-type or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, chocolate chip, commercially prepared, soft-type

39%

58%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Cookies, chocolate chip, commercially prepared, soft-typevs Navel Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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23%22.3g

Fat

1.58%1.53g

22.3 gvs1.53 g

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

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34.3%11g

Saturated Fat

0.54%0.17g

11 gvs0.17 g

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

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4%0.064g

Omega 3

5.74%0.092g

0.064 gvs0.092 g

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

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11.4%1.94g

Omega 6

1.4%0.23g

1.94 gvs0.23 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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57%74g

Carbohydrate

98%128g

74 gvs128 g

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

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57.6%41.8g

Sugars

120%86.7g

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

41.8 gvs86.7 g

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

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9.83%7.13g

Fructose

31.7%23g

≤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]

7.13 gvs23 g

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

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%9.4g

Glucose

%20g

9.4 gvs20 g

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

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%25g

Sucrose

%43.7g

25 gvs43.7 g

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

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5.33%2.03g

Fiber

59%22.4g

2.03 gvs22.4 g

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

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7.3%4.1g

Protein

16.6%9.3g

4.1 gvs9.3 g

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

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Vitamins

Cookies, chocolate chip, commercially prepared, soft-typevs Navel Oranges

0%0μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

0 μgvs122 μg

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

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13%0.16mg

Vitamin B1

58%0.69mg

Thiamine

0.16 mgvs0.69 mg

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

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24.5%0.32mg

Vitamin B2

40%0.52mg

Riboflavin

0.32 mgvs0.52 mg

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

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14.5%2.3mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs4.34 mg

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

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8.1%0.41mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

0.41 mgvs2.66 mg

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

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4.33%0.056mg

Vitamin B6

62%0.81mg

Pyridoxine

0.056 mgvs0.81 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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7.6%30.4μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

30.4 μgvs347 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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Vitamin C

670%603mg

Ascorbic acid

NA mgvs603 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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11.6%1.75mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

1.75 mgvs1.53 mg

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

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2.25%2.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.7 μgvs0 μg

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

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Minerals

Cookies, chocolate chip, commercially prepared, soft-typevs Navel Oranges

1.9%19mg

Calcium

44%439mg

19 mgvs439 mg

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

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28.4%0.26mg

Copper

44.2%0.4mg

0.26 mgvs0.4 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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57.3%4.6mg

Iron

16.6%1.33mg

4.6 mgvs1.33 mg

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

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7.78%32.7mg

Magnesium

26.7%112mg

32.7 mgvs112 mg

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

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20.7%0.48mg

Manganese

13%0.3mg

0.48 mgvs0.3 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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9.8%68.7mg

Phosphorus

33.5%235mg

68.7 mgvs235 mg

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

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4.3%146mg

Potassium

50%1694mg

146 mgvs1694 mg

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

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6.35%3.5μg

Selenium

0%0μg

3.5 μgvs0 μg

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

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20.7%311mg

Sodium

0.68%10.2mg

311 mgvs10.2 mg

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

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5.53%0.61mg

Zinc

7.42%0.82mg

0.61 mgvs0.82 mg

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

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0.3%11g

Water

23.7%877g

11 gvs877 g

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

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Lets compare vitamin content per 500 calories of Cookies, chocolate chip, commercially prepared, soft-type vs Navel Oranges:

Raw Navel Oranges contain more Vitamin A, 4.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 6.6 times more Vitamin B5, 14.3 times more Vitamin B6 and 11.4 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, soft-type.
Both Cookies, chocolate chip, commercially prepared, soft-type and Raw Navel Oranges have similar amounts of Vitamin E per 500 kcal.
Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate chip, commercially prepared, soft-type vs Navel Oranges:

Cookies, chocolate chip, commercially prepared, soft-type have 3.5 times more Iron, 1.6 times more Manganese, more Selenium and 30.5 times more Sodium than Raw Navel Oranges.
While Raw Navel Oranges contain 22.9 times more Calcium, 1.6 times more Copper, 3.4 times more Magnesium, 3.4 times more Phosphorus, 11.6 times more Potassium, 1.3 times more Zinc and 78.8 times more Water than Cookies, chocolate chip, commercially prepared, soft-type.

Comparison of macro-nutrients per 500 calories:

Cookies, chocolate chip, commercially prepared, soft-type have 14.5 times more Fat, 63.3 times more Saturated Fat and 8.3 times more Omega 6 than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Omega 3, 1.7 times more Carbohydrate, 2.1 times more Sugars, 3.2 times more Fructose, 11.1 times more Fiber and 2.3 times more Protein than Cookies, chocolate chip, commercially prepared, soft-type.
Both Cookies, chocolate chip, commercially prepared, soft-type and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
Both Cookies, chocolate chip, commercially prepared, soft-type as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, chocolate chip, commercially prepared, soft-typeVS Cookies, chocolate chip, dry mixNavel OrangesVS Cookies, chocolate chip, dry mixCookies, chocolate chip, commercially prepared, soft-typeVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, soft-typeVS Navel Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, soft-type or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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