Comparing Nutrients in 7 ounces Cookies, coconut macaroonVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Cookies, coconut macaroon

44%

53%

Valencia Oranges

87%

7 oz ▼

Macro Nutrients

Cookies, coconut macaroonvs Valencia Oranges

31.5%913kcal

Energy

3.35%97kcal

913 kcalvs97 kcal

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

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46%44.7g

Fat

0.61%0.6g

44.7 gvs0.6 g

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

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125%40g

Saturated Fat

0.22%0.069g

40 gvs0.069 g

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

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5.95%0.095g

Omega 3

2%0.032g

0.095 gvs0.032 g

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

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8.9%1.5g

Omega 6

0.51%0.087g

1.5 gvs0.087 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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93%121g

Carbohydrate

18%23.6g

121 gvs23.6 g

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

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124%89.6g

Sugars

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

89.6 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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26.6%10g

Fiber

13%4.96g

10 gvs4.96 g

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

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10.7%6g

Protein

3.7%2.06g

6 gvs2.06 g

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

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Vitamins

Cookies, coconut macaroonvs Valencia Oranges

0%0μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

0 μgvs24 μg

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

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3.3%0.04mg

Vitamin B1

14.4%0.17mg

Thiamine

0.04 mgvs0.17 mg

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

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9.16%0.12mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.12 mgvs0.079 mg

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

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2.73%0.44mg

Vitamin B3

3.4%0.54mg

Niacin, nicotinic acid, niacinamide

0.44 mgvs0.54 mg

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

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Vitamin B5

9.92%0.5mg

Pantothenic acid

NA mgvs0.5 mg

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

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14.7%0.19mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.19 mgvs0.13 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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1.5%5.95μg

Vitamin B9

19.3%77.4μg

Folates and Folic Acid

5.95 μgvs77.4 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

107%96mg

Ascorbic acid

0 mgvs96 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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2.5%0.38mg

Vitamin E

Tocopherols and Tocotrienols

0.38 mgvsNA mg

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

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1.8%2.2μg

Vitamin K

Phytomenadione or phylloquinone

2.2 μgvsNA μg

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

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Minerals

Cookies, coconut macaroonvs Valencia Oranges

0.99%9.92mg

Calcium

7.94%79.4mg

9.92 mgvs79.4 mg

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

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59.3%0.53mg

Copper

8.16%0.073mg

0.53 mgvs0.073 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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20.3%1.63mg

Iron

2.23%0.18mg

1.63 mgvs0.18 mg

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

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13.7%57.5mg

Magnesium

4.72%20mg

57.5 mgvs20 mg

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

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Manganese

2%0.046mg

NA mgvs0.046 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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19.3%135mg

Phosphorus

4.8%33.7mg

135 mgvs33.7 mg

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

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7.18%244mg

Potassium

10.4%355mg

244 mgvs355 mg

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

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24.5%13.5μg

Selenium

13.5 μgvsNA μg

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

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32%478mg

Sodium

0%0mg

478 mgvs0 mg

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

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13%1.45mg

Zinc

1.1%0.12mg

1.45 mgvs0.12 mg

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

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0.62%23g

Water

4.63%171g

23 gvs171 g

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

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Lets compare vitamin content per 7 ounces of Cookies, coconut macaroon vs Valencia Oranges:

Cookies, coconut macaroon have 1.5 times more Vitamin B2 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 4.4 times more Vitamin B1, 13 times more Vitamin B9 and more Vitamin C than Cookies, coconut macaroon.
Both Cookies, coconut macaroon and Raw Valencia Oranges have similar amounts of Vitamin B3 per 7 oz.
Both Cookies, coconut macaroon as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, coconut macaroon vs Valencia Oranges:

Cookies, coconut macaroon have 7.3 times more Copper, 9.1 times more Iron, 2.9 times more Magnesium, 4 times more Phosphorus, more Sodium and 12.2 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 8 times more Calcium, 1.5 times more Potassium and 7.5 times more Water than Cookies, coconut macaroon.

Comparison of macro-nutrients per 7 ounces:

Cookies, coconut macaroon have 9.4 times more Energy, 75.2 times more Fat, 574.3 times more Saturated Fat, 3 times more Omega 3, 17.3 times more Omega 6, 5.1 times more Carbohydrate, 2 times more Fiber and 2.9 times more Protein than Raw Valencia Oranges.
Both Cookies, coconut macaroon as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Cookies, coconut macaroonVS Cookies, shortbread, reduced fatValencia OrangesVS Cookies, shortbread, reduced fatCookies, coconut macaroonVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 7 ounces Cookies, coconut macaroonVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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