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

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Cookies, gluten-free, chocolate wafer

51%

46%

5 oz ▼

Macro Nutrients

Navel Orangesvs Cookies, gluten-free, chocolate wafer

2.4%69.5kcal

Energy

26.4%767kcal

69.5 kcalvs767 kcal

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

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0.22%0.21g

Fat

44.5%43g

0.21 gvs43 g

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

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0.075%0.024g

Saturated Fat

67.8%21.7g

0.024 gvs21.7 g

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

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0.8%0.013g

Omega 3

11%0.18g

0.013 gvs0.18 g

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

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0.19%0.033g

Omega 6

17.8%3.02g

0.033 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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13.7%17.8g

Carbohydrate

68.5%89g

17.8 gvs89 g

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

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16.6%12g

Sugars

80%58g

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

12 gvs58 g

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

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4.4%3.2g

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]

3.2 gvs0 g

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

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%2.8g

Glucose

%0g

2.8 gvs0 g

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

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%6.07g

Sucrose

%52.6g

6.07 gvs52.6 g

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

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8.2%3.1g

Fiber

5.97%2.27g

3.1 gvs2.27 g

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

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2.3%1.3g

Protein

10.3%5.75g

1.3 gvs5.75 g

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

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Vitamins

Navel Orangesvs Cookies, gluten-free, chocolate wafer

1.9%17μg

Vitamin A

RAE, retinol activity equivalents

17 μgvsNA μg

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

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8.03%0.096mg

Vitamin B1

Thiamine

0.096 mgvsNA mg

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

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5.56%0.072mg

Vitamin B2

Riboflavin

0.072 mgvsNA mg

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

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3.77%0.6mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

0.6 mgvsNA mg

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

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7.4%0.37mg

Vitamin B5

12%0.61mg

Pantothenic acid

0.37 mgvs0.61 mg

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

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8.6%0.11mg

Vitamin B6

Pyridoxine

0.11 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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12%48μg

Vitamin B9

Folates and Folic Acid

48 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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93%83.8mg

Vitamin C

Ascorbic acid

83.8 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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1.4%0.21mg

Vitamin E

Tocopherols and Tocotrienols

0.21 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

Navel Orangesvs Cookies, gluten-free, chocolate wafer

6.1%61mg

Calcium

15.5%155mg

61 mgvs155 mg

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

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6.14%0.055mg

Copper

40.8%0.37mg

0.055 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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2.3%0.18mg

Iron

65%5.2mg

0.18 mgvs5.2 mg

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

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3.7%15.6mg

Magnesium

14%58mg

15.6 mgvs58 mg

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

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1.8%0.041mg

Manganese

25.3%0.58mg

0.041 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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4.66%32.6mg

Phosphorus

29%204mg

32.6 mgvs204 mg

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

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6.92%235mg

Potassium

14%482mg

235 mgvs482 mg

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

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0%0μg

Selenium

0 μgvsNA μg

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

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0.094%1.4mg

Sodium

11.5%173mg

1.4 mgvs173 mg

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

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1.03%0.11mg

Zinc

10%1.1mg

0.11 mgvs1.1 mg

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

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3.3%122g

Water

0.052%1.94g

122 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 Navel Oranges vs Cookies, gluten-free, chocolate wafer:

Cookies, gluten-free, chocolate wafer contain 1.6 times more Vitamin B5 than Raw Navel Oranges.

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

Raw Navel Oranges have 62.8 times more Water than Cookies, gluten-free, chocolate wafer.
While Cookies, gluten-free, chocolate wafer contain 2.5 times more Calcium, 6.6 times more Copper, 28.2 times more Iron, 3.7 times more Magnesium, 14.2 times more Manganese, 6.3 times more Phosphorus, 2 times more Potassium, 122 times more Sodium and 9.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 5 ounces:

Raw Navel Oranges have more Fructose and 1.4 times more Fiber than Cookies, gluten-free, chocolate wafer.
While Cookies, gluten-free, chocolate wafer contain 11 times more Energy, 202.8 times more Fat, 899.9 times more Saturated Fat, 13.8 times more Omega 3, 92.8 times more Omega 6, 5 times more Carbohydrate, 4.8 times more Sugars and 4.5 times more Protein than Raw Navel Oranges.
Both Raw Navel 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:

Navel OrangesVS Florida OrangesCookies, gluten-free, chocolate waferVS Florida OrangesNavel OrangesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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