Comparing Nutrients in 500 calories OrangesVS Cookies, gluten-free, lemon wafer

Weight per 500 calories

Oranges

1064g

Cookies, gluten-free, lemon wafer

97g

Cookies, gluten-free, lemon wafer have 11 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cookies, gluten-free, lemon wafer

42%

58%

500 kcal ▼

Macro Nutrients

Orangesvs Cookies, gluten-free, lemon wafer

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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1.3%1.28g

Fat

24.2%23.5g

1.28 gvs23.5 g

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

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0.5%0.16g

Saturated Fat

32%10g

0.16 gvs10 g

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

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4.65%0.074g

Omega 3

5.95%0.095g

0.074 gvs0.095 g

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

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1.13%0.19g

Omega 6

14.6%2.5g

0.19 gvs2.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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96%125g

Carbohydrate

55.6%72.2g

125 gvs72.2 g

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

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137%99g

Sugars

56.7%41g

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

99 gvs41 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%41g

NA gvs41 g

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

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67%25.5g

Fiber

0%0g

25.5 gvs0 g

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

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18%10g

Protein

0%0g

10 gvs0 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Cookies, gluten-free, lemon wafer

13%117μg

Vitamin A

RAE, retinol activity equivalents

117 μgvsNA μg

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

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77%0.93mg

Vitamin B1

3.64%0.044mg

Thiamine

0.93 mgvs0.044 mg

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

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32.7%0.43mg

Vitamin B2

5.53%0.072mg

Riboflavin

0.43 mgvs0.072 mg

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

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18.8%3mg

Vitamin B3

0.39%0.063mg

Niacin, nicotinic acid, niacinamide

3 mgvs0.063 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

53%2.66mg

Vitamin B5

0%0mg

Pantothenic acid

2.66 mgvs0 mg

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

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49%0.64mg

Vitamin B6

0%0mg

Pyridoxine

0.64 mgvs0 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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79.8%319μg

Vitamin B9

0%0μg

Folates and Folic Acid

319 μgvs0 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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629%566mg

Vitamin C

Ascorbic acid

566 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12.8%1.9mg

Vitamin E

20%3.03mg

Tocopherols and Tocotrienols

1.9 mgvs3.03 mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Orangesvs Cookies, gluten-free, lemon wafer

42.6%426mg

Calcium

0.87%8.74mg

426 mgvs8.74 mg

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

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53%0.48mg

Copper

0%0mg

0.48 mgvs0 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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13.3%1.06mg

Iron

2.2%0.17mg

1.06 mgvs0.17 mg

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

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25.3%106mg

Magnesium

0.69%2.9mg

106 mgvs2.9 mg

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

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11.6%0.27mg

Manganese

0.8%0.018mg

0.27 mgvs0.018 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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21.3%149mg

Phosphorus

5.4%38mg

149 mgvs38 mg

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

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56.6%1926mg

Potassium

1.03%35mg

1926 mgvs35 mg

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

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9.67%5.3μg

Selenium

0%0μg

5.3 μgvs0 μg

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

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0%0mg

Sodium

7.2%108mg

0 mgvs108 mg

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

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6.77%0.74mg

Zinc

0.26%0.029mg

0.74 mgvs0.029 mg

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

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25%923g

Water

0.029%1.1g

923 gvs1.1 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 Oranges vs Cookies, gluten-free, lemon wafer:

Raw Oranges have 21.2 times more Vitamin B1, 5.9 times more Vitamin B2, 47.5 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 1.6 times more Vitamin E than Raw Oranges.

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

Raw Oranges have 48.7 times more Calcium, more Copper, 6.1 times more Iron, 36.5 times more Magnesium, 14.4 times more Manganese, 3.9 times more Phosphorus, 55.1 times more Potassium, more Selenium, 25.6 times more Zinc and 848.7 times more Water than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain more Sodium than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 1.7 times more Carbohydrate, 2.4 times more Sugars, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
While Cookies, gluten-free, lemon wafer contain 18.4 times more Fat, 63.9 times more Saturated Fat, 1.3 times more Omega 3 and 13 times more Omega 6 than Raw Oranges.
Both Raw Oranges and Cookies, gluten-free, lemon wafer have similar amounts of Energy per 500 kcal.
Both Raw Oranges as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesCookies, gluten-free, lemon waferVS Valencia OrangesOrangesVS Cookies, gluten-free, vanilla sandwich, with creme fillingCookies, gluten-free, lemon waferVS Cookies, gluten-free, vanilla sandwich, with creme filling

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Cookies, gluten-free, lemon wafer

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: