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Comparing Nutrients in 500 calories Cookies, sugar wafer, with creme filling, sugar freeVS Oranges

Weight per 500 calories

Cookies, sugar wafer, with creme filling, sugar free
94g
Oranges
1064g

Cookies, sugar wafer, with creme filling, sugar free have 11.3 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Cookies, sugar wafer, with creme filling, sugar free or Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, with creme filling, sugar free
3%
48%
49%
Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

Cookies, sugar wafer, with creme filling, sugar freevs 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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27.7%27g
Fat
1.3%1.28g
27 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12.5%4g
Saturated Fat
0.5%0.16g
4 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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43.7%0.7g
Omega 3
4.65%0.074g
0.7 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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55.4%9.42g
Omega 6
1.13%0.19g
9.42 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48%62.4g
Carbohydrate
96%125g
62.4 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0%0g
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvs99 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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35.4%13.5g
Fiber
67%25.5g
13.5 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6%3.36g
Protein
18%10g
3.36 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, sugar wafer, with creme filling, sugar freevs Oranges
0%0μg
Vitamin A
13%117μg
RAE, retinol activity equivalents
0 μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19%0.23mg
Vitamin B1
77%0.93mg
Thiamine
0.23 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11%0.14mg
Vitamin B2
32.7%0.43mg
Riboflavin
0.14 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.6%1.7mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
1.7 mgvs3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.85%0.092mg
Vitamin B5
53%2.66mg
Pantothenic acid
0.092 mgvs2.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.65%0.008mg
Vitamin B6
49%0.64mg
Pyridoxine
0.008 mgvs0.64 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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9.9%39.5μg
Vitamin B9
79.8%319μg
Folates and Folic Acid
39.5 μgvs319 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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0%0mg
Vitamin C
629%566mg
Ascorbic acid
0 mgvs566 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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19.3%2.9mg
Vitamin E
12.8%1.9mg
Tocopherols and Tocotrienols
2.9 mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.04%2.45μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.45 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, sugar wafer, with creme filling, sugar freevs Oranges
0%0mg
Calcium
42.6%426mg
0 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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3.98%0.036mg
Copper
53%0.48mg
0.036 mgvs0.48 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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15%1.2mg
Iron
13.3%1.06mg
1.2 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.57%6.6mg
Magnesium
25.3%106mg
6.6 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.4%0.24mg
Manganese
11.6%0.27mg
0.24 mgvs0.27 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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5.4%37.7mg
Phosphorus
21.3%149mg
37.7 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.58%53.7mg
Potassium
56.6%1926mg
53.7 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10.8%5.93μg
Selenium
9.67%5.3μg
5.93 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.46%67mg
Sodium
0%0mg
67 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.7%0.19mg
Zinc
6.77%0.74mg
0.19 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.018%0.66g
Water
25%923g
0.66 gvs923 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, sugar wafer, with creme filling, sugar free vs Oranges:
Comparing minerals per 500 calories for Cookies, sugar wafer, with creme filling, sugar free vs Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Cookies, sugar wafer, with creme filling, sugar freeVS Cookies, sugar wafers with creme filling, regularOrangesVS Cookies, sugar wafers with creme filling, regularCookies, sugar wafer, with creme filling, sugar freeVS Valencia OrangesOrangesVS Valencia Oranges
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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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