Comparing Nutrients in 5 ounces OrangesVS Cookies, gluten-free, chocolate wafer

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cookies, gluten-free, chocolate wafer

51%

46%

5 oz ▼

Macro Nutrients

Orangesvs Cookies, gluten-free, chocolate wafer

2.3%66.6kcal

Energy

26.4%767kcal

66.6 kcalvs767 kcal

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

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0.18%0.17g

Fat

44.5%43g

0.17 gvs43 g

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

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0.066%0.021g

Saturated Fat

67.8%21.7g

0.021 gvs21.7 g

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

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0.62%0.01g

Omega 3

11%0.18g

0.01 gvs0.18 g

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

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0.15%0.026g

Omega 6

17.8%3.02g

0.026 gvs3.02 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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13%16.7g

Carbohydrate

68.5%89g

16.7 gvs89 g

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

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18.3%13.3g

Sugars

80%58g

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

13.3 gvs58 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

%52.6g

NA gvs52.6 g

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

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8.95%3.4g

Fiber

5.97%2.27g

3.4 gvs2.27 g

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

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2.38%1.33g

Protein

10.3%5.75g

1.33 gvs5.75 g

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

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Vitamins

Orangesvs Cookies, gluten-free, chocolate wafer

1.73%15.6μg

Vitamin A

RAE, retinol activity equivalents

15.6 μgvsNA μg

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

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10.3%0.12mg

Vitamin B1

Thiamine

0.12 mgvsNA mg

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

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4.36%0.057mg

Vitamin B2

Riboflavin

0.057 mgvsNA mg

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

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2.5%0.4mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

0.4 mgvsNA mg

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

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7.1%0.35mg

Vitamin B5

12%0.61mg

Pantothenic acid

0.35 mgvs0.61 mg

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

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6.54%0.085mg

Vitamin B6

Pyridoxine

0.085 mgvsNA 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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10.6%42.5μg

Vitamin B9

Folates and Folic Acid

42.5 μgvsNA 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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83.8%75.4mg

Vitamin C

Ascorbic acid

75.4 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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1.7%0.26mg

Vitamin E

Tocopherols and Tocotrienols

0.26 mgvsNA 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, chocolate wafer

5.67%56.7mg

Calcium

15.5%155mg

56.7 mgvs155 mg

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

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7.1%0.064mg

Copper

40.8%0.37mg

0.064 mgvs0.37 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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1.77%0.14mg

Iron

65%5.2mg

0.14 mgvs5.2 mg

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

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3.37%14mg

Magnesium

14%58mg

14 mgvs58 mg

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

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1.54%0.035mg

Manganese

25.3%0.58mg

0.035 mgvs0.58 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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2.83%20mg

Phosphorus

29%204mg

20 mgvs204 mg

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

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7.55%257mg

Potassium

14%482mg

257 mgvs482 mg

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

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1.3%0.71μg

Selenium

0.71 μgvsNA μg

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

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0%0mg

Sodium

11.5%173mg

0 mgvs173 mg

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

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0.9%0.099mg

Zinc

10%1.1mg

0.099 mgvs1.1 mg

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

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3.32%123g

Water

0.052%1.94g

123 gvs1.94 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 Oranges vs Cookies, gluten-free, chocolate wafer:

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

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

Raw Oranges have 63.3 times more Water than Cookies, gluten-free, chocolate wafer.
While Cookies, gluten-free, chocolate wafer contain 2.7 times more Calcium, 5.8 times more Copper, 36.7 times more Iron, 4.1 times more Magnesium, 16.4 times more Manganese, 10.3 times more Phosphorus, 1.9 times more Potassium, more Sodium and 11.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

Raw Oranges have 1.5 times more Fiber than Cookies, gluten-free, chocolate wafer.
While Cookies, gluten-free, chocolate wafer contain 11.5 times more Energy, 253.5 times more Fat, 1019.9 times more Saturated Fat, 17.7 times more Omega 3, 118.6 times more Omega 6, 5.3 times more Carbohydrate, 4.4 times more Sugars and 4.3 times more Protein than Raw Oranges.
Both Raw Oranges as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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Compare Foods

Comparing Nutrients in 5 ounces OrangesVS Cookies, gluten-free, chocolate wafer

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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