Comparing Nutrients in 5 ounces Cookies, graham crackers, chocolate-coatedVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Cookies, graham crackers, chocolate-coated

45%

52%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Cookies, graham crackers, chocolate-coatedvs Valencia Oranges

24.4%709kcal

Energy

2.4%69.5kcal

709 kcalvs69.5 kcal

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

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37.7%36.6g

Fat

0.44%0.43g

36.6 gvs0.43 g

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

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76%24.4g

Saturated Fat

0.16%0.05g

24.4 gvs0.05 g

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

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4.7%0.075g

Omega 3

1.4%0.023g

0.075 gvs0.023 g

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

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37.6%6.4g

Omega 6

0.37%0.062g

6.4 gvs0.062 g

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

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0.49%1.4mg

Cholesterol

0%0mg

1.4 mgvs0 mg

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

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73%95g

Carbohydrate

13%17g

95 gvs17 g

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

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73%53g

Sugars

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

53 gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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8.2%3.1g

Fiber

9.33%3.54g

3.1 gvs3.54 g

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

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10%5.67g

Protein

2.63%1.47g

5.67 gvs1.47 g

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

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Vitamins

Cookies, graham crackers, chocolate-coatedvs Valencia Oranges

0.31%2.83μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

2.83 μgvs17 μg

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

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32%0.38mg

Vitamin B1

10.3%0.12mg

Thiamine

0.38 mgvs0.12 mg

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

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16.4%0.21mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.21 mgvs0.057 mg

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

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15%2.4mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs0.39 mg

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

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10.7%0.53mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.53 mgvs0.35 mg

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

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6.98%0.091mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.091 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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17.7%71μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

71 μgvs55.3 μg

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

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5.9%0.14μg

Vitamin B12

0%0μg

Cobalamin

0.14 μgvs0 μg

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

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0.16%0.14mg

Vitamin C

76.4%68.7mg

Ascorbic acid

0.14 mgvs68.7 mg

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

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0.24%1.4IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

1.4 IUvs0 IU

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

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9.36%1.4mg

Vitamin E

Tocopherols and Tocotrienols

1.4 mgvsNA mg

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

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7.56%9.07μg

Vitamin K

Phytomenadione or phylloquinone

9.07 μgvsNA μg

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

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Minerals

Cookies, graham crackers, chocolate-coatedvs Valencia Oranges

6.52%65.2mg

Calcium

5.67%56.7mg

65.2 mgvs56.7 mg

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

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30.6%0.27mg

Copper

5.83%0.052mg

0.27 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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35.4%2.83mg

Iron

1.6%0.13mg

2.83 mgvs0.13 mg

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

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5.4%22.7mg

Magnesium

3.37%14mg

22.7 mgvs14 mg

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

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28.6%0.66mg

Manganese

1.4%0.033mg

0.66 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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17.6%123mg

Phosphorus

3.44%24mg

123 mgvs24 mg

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

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11%378mg

Potassium

7.46%254mg

378 mgvs254 mg

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

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28.6%15.7μg

Selenium

15.7 μgvsNA μg

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

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25%376mg

Sodium

0%0mg

376 mgvs0 mg

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

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2.58%0.28mg

Zinc

0.77%0.085mg

0.28 mgvs0.085 mg

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

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0.077%2.83g

Water

3.3%122g

2.83 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, graham crackers, chocolate-coated vs Valencia Oranges:

Cookies, graham crackers, chocolate-coated have 3.1 times more Vitamin B1, 3.8 times more Vitamin B2, 6.2 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6 times more Vitamin A and 485 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated and Raw Valencia Oranges have similar amounts of Vitamin B6 per 5 oz.
Both Cookies, graham crackers, chocolate-coated as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, graham crackers, chocolate-coated vs Valencia Oranges:

Cookies, graham crackers, chocolate-coated have 5.2 times more Copper, 22.2 times more Iron, 1.6 times more Magnesium, 20.2 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Potassium, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 43.2 times more Water than Cookies, graham crackers, chocolate-coated.
Both Cookies, graham crackers, chocolate-coated and Raw Valencia Oranges have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Cookies, graham crackers, chocolate-coated have 10.2 times more Energy, 86 times more Fat, 491.4 times more Saturated Fat, 3.3 times more Omega 3, 102.4 times more Omega 6, 5.6 times more Carbohydrate and 3.8 times more Protein than Raw Valencia Oranges.
Both Cookies, graham crackers, chocolate-coated and Raw Valencia Oranges have similar amounts of Fiber per 5 oz.
Both Cookies, graham crackers, chocolate-coated as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Cookies, graham crackers, chocolate-coatedVS Cookies, molassesValencia OrangesVS Cookies, molassesCookies, graham crackers, chocolate-coatedVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 5 ounces Cookies, graham crackers, chocolate-coatedVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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