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

Weight per 500 calories

Cookies, gluten-free, lemon wafer

97g

Navel Oranges

1020g

Cookies, gluten-free, lemon wafer have 10.5 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, lemon wafer or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, lemon wafer

42%

58%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Cookies, gluten-free, lemon 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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24.2%23.5g

Fat

1.58%1.53g

23.5 gvs1.53 g

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

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32%10g

Saturated Fat

0.54%0.17g

10 gvs0.17 g

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

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5.95%0.095g

Omega 3

5.74%0.092g

0.095 gvs0.092 g

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

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14.6%2.5g

Omega 6

1.4%0.23g

2.5 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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55.6%72.2g

Carbohydrate

98%128g

72.2 gvs128 g

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

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56.7%41g

Sugars

120%86.7g

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

41 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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%41g

Sucrose

%43.7g

41 gvs43.7 g

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

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0%0g

Fiber

59%22.4g

0 gvs22.4 g

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

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0%0g

Protein

16.6%9.3g

0 gvs9.3 g

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

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Vitamins

Cookies, gluten-free, lemon 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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3.64%0.044mg

Vitamin B1

58%0.69mg

Thiamine

0.044 mgvs0.69 mg

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

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5.53%0.072mg

Vitamin B2

40%0.52mg

Riboflavin

0.072 mgvs0.52 mg

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

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0.39%0.063mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

0.063 mgvs4.34 mg

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

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0%0mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

0 mgvs2.66 mg

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

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0%0mg

Vitamin B6

62%0.81mg

Pyridoxine

0 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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0%0μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

0 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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20%3.03mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

3.03 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, lemon wafervs Navel Oranges

0.87%8.74mg

Calcium

44%439mg

8.74 mgvs439 mg

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

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0%0mg

Copper

44.2%0.4mg

0 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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2.2%0.17mg

Iron

16.6%1.33mg

0.17 mgvs1.33 mg

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

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0.69%2.9mg

Magnesium

26.7%112mg

2.9 mgvs112 mg

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

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0.8%0.018mg

Manganese

13%0.3mg

0.018 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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5.4%38mg

Phosphorus

33.5%235mg

38 mgvs235 mg

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

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1.03%35mg

Potassium

50%1694mg

35 mgvs1694 mg

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

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0%0μg

Selenium

0%0μg

0 μgvs0 μg

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

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7.2%108mg

Sodium

0.68%10.2mg

108 mgvs10.2 mg

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

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0.26%0.029mg

Zinc

7.42%0.82mg

0.029 mgvs0.82 mg

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

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0.029%1.1g

Water

23.7%877g

1.1 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, lemon wafer vs Navel Oranges:

Cookies, gluten-free, lemon wafer have 2 times more Vitamin E than Raw Navel Oranges.
While Raw Navel Oranges contain 15.9 times more Vitamin B1, 7.2 times more Vitamin B2, 68.7 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.

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

Cookies, gluten-free, lemon wafer have 10.6 times more Sodium than Raw Navel Oranges.
While Raw Navel Oranges contain 50.2 times more Calcium, more Copper, 7.6 times more Iron, 38.5 times more Magnesium, 16 times more Manganese, 6.2 times more Phosphorus, 48.5 times more Potassium, 28 times more Zinc and 806.8 times more Water than Cookies, gluten-free, lemon wafer.
Both Cookies, gluten-free, lemon wafer as well as Raw Navel Oranges have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cookies, gluten-free, lemon wafer have 15.3 times more Fat, 58.8 times more Saturated Fat and 10.6 times more Omega 6 than Raw Navel Oranges.
While Raw Navel Oranges contain 1.8 times more Carbohydrate, 2.1 times more Sugars, more Fructose, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
Both Cookies, gluten-free, lemon wafer and Raw Navel Oranges have similar amounts of Energy and Omega 3 per 500 kcal.
Both Cookies, gluten-free, lemon 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, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme fillingNavel OrangesVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: