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

Weight per 500 calories

Cookies, gluten-free, chocolate wafer

92g

Navel Oranges

1020g

Cookies, gluten-free, chocolate wafer have 11 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, gluten-free, chocolate wafer or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

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

Fat

1.58%1.53g

28 gvs1.53 g

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

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44%14g

Saturated Fat

0.54%0.17g

14 gvs0.17 g

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

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7.16%0.11g

Omega 3

5.74%0.092g

0.11 gvs0.092 g

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

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11.6%1.97g

Omega 6

1.4%0.23g

1.97 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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44.7%58g

Carbohydrate

98%128g

58 gvs128 g

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

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52.3%38g

Sugars

120%86.7g

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

38 gvs86.7 g

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

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0%0g

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]

0 gvs23 g

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

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%0g

Glucose

%20g

0 gvs20 g

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

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%34.3g

Sucrose

%43.7g

34.3 gvs43.7 g

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

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3.9%1.48g

Fiber

59%22.4g

1.48 gvs22.4 g

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

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6.7%3.75g

Protein

16.6%9.3g

3.75 gvs9.3 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Navel 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

58%0.69mg

Thiamine

NA mgvs0.69 mg

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

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Vitamin B2

40%0.52mg

Riboflavin

NA mgvs0.52 mg

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

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Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

NA mgvs4.34 mg

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

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7.95%0.4mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

0.4 mgvs2.66 mg

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

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Vitamin B6

62%0.81mg

Pyridoxine

NA 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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Vitamin B9

86.7%347μg

Folates and Folic Acid

NA μgvs347 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

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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Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

NA mgvs1.53 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 Navel Oranges

10%101mg

Calcium

44%439mg

101 mgvs439 mg

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

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26.6%0.24mg

Copper

44.2%0.4mg

0.24 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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42.4%3.4mg

Iron

16.6%1.33mg

3.4 mgvs1.33 mg

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

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9.02%38mg

Magnesium

26.7%112mg

38 mgvs112 mg

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

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16.5%0.38mg

Manganese

13%0.3mg

0.38 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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19%133mg

Phosphorus

33.5%235mg

133 mgvs235 mg

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

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9.24%314mg

Potassium

50%1694mg

314 mgvs1694 mg

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

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Selenium

0%0μg

NA μgvs0 μg

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

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7.5%113mg

Sodium

0.68%10.2mg

113 mgvs10.2 mg

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

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6.55%0.72mg

Zinc

7.42%0.82mg

0.72 mgvs0.82 mg

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

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0.034%1.27g

Water

23.7%877g

1.27 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, gluten-free, chocolate wafer vs Navel Oranges:

Raw Navel Oranges contain 6.7 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 500 calories for Cookies, gluten-free, chocolate wafer vs Navel Oranges:

Cookies, gluten-free, chocolate wafer have 2.6 times more Iron, 1.3 times more Manganese and 11 times more Sodium than Raw Navel Oranges.
While Raw Navel Oranges contain 4.4 times more Calcium, 1.7 times more Copper, 3 times more Magnesium, 1.8 times more Phosphorus, 5.4 times more Potassium and 692.8 times more Water than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Raw Navel Oranges have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cookies, gluten-free, chocolate wafer have 18.4 times more Fat, 81.5 times more Saturated Fat, 1.2 times more Omega 3 and 8.4 times more Omega 6 than Raw Navel Oranges.
While Raw Navel Oranges contain 2.2 times more Carbohydrate, 2.3 times more Sugars, more Fructose, 15.2 times more Fiber and 2.5 times more Protein than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
Both Cookies, gluten-free, chocolate wafer as well as Raw Navel 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 waferNavel OrangesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: