Comparing Nutrients in 7 ounces Cookies, coconut macaroonVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Cookies, coconut macaroon

44%

53%

Navel Oranges

91%

7 oz ▼

Macro Nutrients

Cookies, coconut macaroonvs Navel 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

0.31%0.3g

44.7 gvs0.3 g

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

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125%40g

Saturated Fat

0.11%0.034g

40 gvs0.034 g

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

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5.95%0.095g

Omega 3

1.1%0.018g

0.095 gvs0.018 g

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

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8.9%1.5g

Omega 6

0.27%0.046g

1.5 gvs0.046 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

19%25g

121 gvs25 g

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

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124%89.6g

Sugars

23.3%17g

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

89.6 gvs17 g

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

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Fructose

6.16%4.47g

≤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 gvs4.47 g

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

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Glucose

%3.9g

NA gvs3.9 g

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

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Sucrose

%8.5g

NA gvs8.5 g

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

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26.6%10g

Fiber

11.5%4.37g

10 gvs4.37 g

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

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10.7%6g

Protein

3.22%1.8g

6 gvs1.8 g

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

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Vitamins

Cookies, coconut macaroonvs Navel 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

11.2%0.13mg

Thiamine

0.04 mgvs0.13 mg

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

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9.16%0.12mg

Vitamin B2

7.8%0.1mg

Riboflavin

0.12 mgvs0.1 mg

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

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2.73%0.44mg

Vitamin B3

5.27%0.84mg

Niacin, nicotinic acid, niacinamide

0.44 mgvs0.84 mg

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

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Vitamin B5

10.4%0.52mg

Pantothenic acid

NA mgvs0.52 mg

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

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14.7%0.19mg

Vitamin B6

12%0.16mg

Pyridoxine

0.19 mgvs0.16 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

17%67.5μg

Folates and Folic Acid

5.95 μgvs67.5 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

130%117mg

Ascorbic acid

0 mgvs117 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

2%0.3mg

Tocopherols and Tocotrienols

0.38 mgvs0.3 mg

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

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1.8%2.2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.2 μgvs0 μg

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

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Minerals

Cookies, coconut macaroonvs Navel Oranges

0.99%9.92mg

Calcium

8.53%85.3mg

9.92 mgvs85.3 mg

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

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59.3%0.53mg

Copper

8.6%0.077mg

0.53 mgvs0.077 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

3.22%0.26mg

1.63 mgvs0.26 mg

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

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13.7%57.5mg

Magnesium

5.2%22mg

57.5 mgvs22 mg

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

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Manganese

2.5%0.058mg

NA mgvs0.058 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

6.52%45.6mg

135 mgvs45.6 mg

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

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7.18%244mg

Potassium

9.7%329mg

244 mgvs329 mg

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

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24.5%13.5μg

Selenium

0%0μg

13.5 μgvs0 μg

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

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32%478mg

Sodium

0.13%2mg

478 mgvs2 mg

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

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13%1.45mg

Zinc

1.44%0.16mg

1.45 mgvs0.16 mg

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

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0.62%23g

Water

4.6%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 Navel Oranges:

Cookies, coconut macaroon have 1.2 times more Vitamin B6 and 1.3 times more Vitamin E than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 3.4 times more Vitamin B1, 1.9 times more Vitamin B3, 11.3 times more Vitamin B9 and more Vitamin C than Cookies, coconut macaroon.
Both Cookies, coconut macaroon and Raw Navel Oranges have similar amounts of Vitamin B2 per 7 oz.
Both Cookies, coconut macaroon as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

Cookies, coconut macaroon have 6.9 times more Copper, 6.3 times more Iron, 2.6 times more Magnesium, 3 times more Phosphorus, more Selenium, 241 times more Sodium and 9.1 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 8.6 times more Calcium, 1.3 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, 150.3 times more Fat, 1182.3 times more Saturated Fat, 5.3 times more Omega 3, 33.1 times more Omega 6, 4.9 times more Carbohydrate, 5.3 times more Sugars, 2.3 times more Fiber and 3.3 times more Protein than Raw Navel Oranges.
Both Cookies, coconut macaroon as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Cookies, coconut macaroonVS Cookies, shortbread, reduced fatNavel OrangesVS Cookies, shortbread, reduced fatCookies, coconut macaroonVS Florida OrangesNavel OrangesVS Florida Oranges

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Comparing Nutrients in 7 ounces Cookies, coconut macaroonVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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