Comparing Nutrients in 5 ounces Cookies, gluten-free, chocolate waferVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Valencia Oranges

26.4%767kcal

Energy

2.4%69.5kcal

767 kcalvs69.5 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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44.5%43g

Fat

0.44%0.43g

43 gvs0.43 g

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

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67.8%21.7g

Saturated Fat

0.16%0.05g

21.7 gvs0.05 g

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

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11%0.18g

Omega 3

1.4%0.023g

0.18 gvs0.023 g

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

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17.8%3.02g

Omega 6

0.37%0.062g

3.02 gvs0.062 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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68.5%89g

Carbohydrate

13%17g

89 gvs17 g

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

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80%58g

Sugars

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

58 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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%52.6g

Sucrose

52.6 gvsNA g

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

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5.97%2.27g

Fiber

9.33%3.54g

2.27 gvs3.54 g

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

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10.3%5.75g

Protein

2.63%1.47g

5.75 gvs1.47 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

1.9%17μg

RAE, retinol activity equivalents

NA μgvs17 μg

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

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Vitamin B1

10.3%0.12mg

Thiamine

NA mgvs0.12 mg

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

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Vitamin B2

4.36%0.057mg

Riboflavin

NA mgvs0.057 mg

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

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Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

NA mgvs0.39 mg

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

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12%0.61mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.61 mgvs0.35 mg

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

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Vitamin B6

6.87%0.089mg

Pyridoxine

NA mgvs0.089 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

14%55.3μg

Folates and Folic Acid

NA μgvs55.3 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

76.4%68.7mg

Ascorbic acid

NA mgvs68.7 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

15.5%155mg

Calcium

5.67%56.7mg

155 mgvs56.7 mg

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

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40.8%0.37mg

Copper

5.83%0.052mg

0.37 mgvs0.052 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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65%5.2mg

Iron

1.6%0.13mg

5.2 mgvs0.13 mg

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

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14%58mg

Magnesium

3.37%14mg

58 mgvs14 mg

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

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25.3%0.58mg

Manganese

1.4%0.033mg

0.58 mgvs0.033 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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29%204mg

Phosphorus

3.44%24mg

204 mgvs24 mg

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

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14%482mg

Potassium

7.46%254mg

482 mgvs254 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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11.5%173mg

Sodium

0%0mg

173 mgvs0 mg

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

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10%1.1mg

Zinc

0.77%0.085mg

1.1 mgvs0.085 mg

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

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0.052%1.94g

Water

3.3%122g

1.94 gvs122 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Cookies, gluten-free, chocolate wafer vs Valencia Oranges:

Cookies, gluten-free, chocolate wafer have 1.7 times more Vitamin B5 than Raw Valencia Oranges.

Comparing minerals per 5 ounces for Cookies, gluten-free, chocolate wafer vs Valencia Oranges:

Cookies, gluten-free, chocolate wafer have 2.7 times more Calcium, 7 times more Copper, 40.8 times more Iron, 4.1 times more Magnesium, 17.9 times more Manganese, 8.5 times more Phosphorus, 1.9 times more Potassium, more Sodium and 13 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 63 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 5 ounces:

Cookies, gluten-free, chocolate wafer have 11 times more Energy, 101.4 times more Fat, 437.1 times more Saturated Fat, 7.8 times more Omega 3, 48.5 times more Omega 6, 5.3 times more Carbohydrate and 3.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Fiber than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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 5 ounces Cookies, gluten-free, chocolate waferVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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