Comparing Nutrients in 7 ounces Cookies, gluten-free, chocolate waferVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Valencia Oranges

87%

7 oz ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Valencia Oranges

37%1074kcal

Energy

3.35%97kcal

1074 kcalvs97 kcal

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

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62.2%60.4g

Fat

0.61%0.6g

60.4 gvs0.6 g

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

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95%30.4g

Saturated Fat

0.22%0.069g

30.4 gvs0.069 g

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

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15.4%0.25g

Omega 3

2%0.032g

0.25 gvs0.032 g

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

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25%4.23g

Omega 6

0.51%0.087g

4.23 gvs0.087 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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96%125g

Carbohydrate

18%23.6g

125 gvs23.6 g

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

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112%81.3g

Sugars

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

81.3 gvsNA g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%73.6g

Sucrose

73.6 gvsNA g

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

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8.36%3.18g

Fiber

13%4.96g

3.18 gvs4.96 g

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

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14.4%8.06g

Protein

3.7%2.06g

8.06 gvs2.06 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Valencia Oranges

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

NA μgvs24 μg

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

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Vitamin B1

14.4%0.17mg

Thiamine

NA mgvs0.17 mg

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

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Vitamin B2

6.1%0.079mg

Riboflavin

NA mgvs0.079 mg

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

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Vitamin B3

3.4%0.54mg

Niacin, nicotinic acid, niacinamide

NA mgvs0.54 mg

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

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17%0.85mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.85 mgvs0.5 mg

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

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Vitamin B6

9.6%0.13mg

Pyridoxine

NA 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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Vitamin B9

19.3%77.4μg

Folates and Folic Acid

NA μgvs77.4 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

107%96mg

Ascorbic acid

NA mgvs96 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Valencia Oranges

21.6%216mg

Calcium

7.94%79.4mg

216 mgvs79.4 mg

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

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57%0.51mg

Copper

8.16%0.073mg

0.51 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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91%7.3mg

Iron

2.23%0.18mg

7.3 mgvs0.18 mg

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

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19.4%81.4mg

Magnesium

4.72%20mg

81.4 mgvs20 mg

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

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35.5%0.82mg

Manganese

2%0.046mg

0.82 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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41%286mg

Phosphorus

4.8%33.7mg

286 mgvs33.7 mg

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

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20%675mg

Potassium

10.4%355mg

675 mgvs355 mg

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

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Selenium

NA μgvsNA μg

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

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16%242mg

Sodium

0%0mg

242 mgvs0 mg

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

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14%1.55mg

Zinc

1.1%0.12mg

1.55 mgvs0.12 mg

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

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0.073%2.7g

Water

4.63%171g

2.7 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, gluten-free, chocolate wafer vs Valencia Oranges:

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

Comparing minerals per 7 ounces for Cookies, gluten-free, chocolate wafer vs Valencia Oranges:

Cookies, gluten-free, chocolate wafer have 2.7 times more Calcium, 7 times more Copper, 40.8 times more Iron, 4.1 times more Magnesium, 17.9 times more Manganese, 8.5 times more Phosphorus, 1.9 times more Potassium, more Sodium and 13 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 63 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 7 ounces:

Cookies, gluten-free, chocolate wafer have 11 times more Energy, 101.4 times more Fat, 437.1 times more Saturated Fat, 7.8 times more Omega 3, 48.5 times more Omega 6, 5.3 times more Carbohydrate and 3.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Fiber than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferValencia OrangesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 7 ounces Cookies, gluten-free, chocolate waferVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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