Comparing Nutrients in 500 calories Cookies, gluten-free, chocolate waferVS Valencia Oranges

Weight per 500 calories

Cookies, gluten-free, chocolate wafer

92g

Valencia Oranges

1020g

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 500 calories - Cookies, gluten-free, chocolate wafer or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Valencia 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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29%28g

Fat

3.16%3.06g

28 gvs3.06 g

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

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44%14g

Saturated Fat

1.1%0.36g

14 gvs0.36 g

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

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7.16%0.11g

Omega 3

10.2%0.16g

0.11 gvs0.16 g

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

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11.6%1.97g

Omega 6

2.64%0.45g

1.97 gvs0.45 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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44.7%58g

Carbohydrate

93%121g

58 gvs121 g

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

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52.3%38g

Sugars

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

38 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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%34.3g

Sucrose

34.3 gvsNA g

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

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3.9%1.48g

Fiber

67%25.5g

1.48 gvs25.5 g

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

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6.7%3.75g

Protein

19%10.6g

3.75 gvs10.6 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

13.6%122μg

RAE, retinol activity equivalents

NA μgvs122 μg

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

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Vitamin B1

74%0.89mg

Thiamine

NA mgvs0.89 mg

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

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Vitamin B2

31.4%0.41mg

Riboflavin

NA mgvs0.41 mg

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

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Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

NA mgvs2.8 mg

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

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7.95%0.4mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.4 mgvs2.55 mg

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

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Vitamin B6

49.5%0.64mg

Pyridoxine

NA mgvs0.64 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

99%398μg

Folates and Folic Acid

NA μgvs398 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

550%495mg

Ascorbic acid

NA mgvs495 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

10%101mg

Calcium

41%408mg

101 mgvs408 mg

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

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26.6%0.24mg

Copper

42%0.38mg

0.24 mgvs0.38 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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42.4%3.4mg

Iron

11.5%0.92mg

3.4 mgvs0.92 mg

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

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9.02%38mg

Magnesium

24.3%102mg

38 mgvs102 mg

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

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16.5%0.38mg

Manganese

10.2%0.23mg

0.38 mgvs0.23 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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19%133mg

Phosphorus

24.8%173mg

133 mgvs173 mg

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

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9.24%314mg

Potassium

53.7%1827mg

314 mgvs1827 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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7.5%113mg

Sodium

0%0mg

113 mgvs0 mg

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

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6.55%0.72mg

Zinc

5.57%0.61mg

0.72 mgvs0.61 mg

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

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0.034%1.27g

Water

24%881g

1.27 gvs881 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, 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 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Cookies, gluten-free, chocolate wafer as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Cookies, gluten-free, chocolate waferVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate wafer or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: