Comparing Nutrients in 7 ounces Cookies, sugar wafer, with creme filling, sugar freeVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafer, with creme filling, sugar free

48%

49%

Valencia Oranges

87%

7 oz ▼

Macro Nutrients

Cookies, sugar wafer, with creme filling, sugar freevs Valencia Oranges

36.3%1054kcal

Energy

3.35%97kcal

1054 kcalvs97 kcal

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

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58.4%56.7g

Fat

0.61%0.6g

56.7 gvs0.6 g

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

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26.4%8.45g

Saturated Fat

0.22%0.069g

8.45 gvs0.069 g

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

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92%1.47g

Omega 3

2%0.032g

1.47 gvs0.032 g

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

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117%20g

Omega 6

0.51%0.087g

20 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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101%131g

Carbohydrate

18%23.6g

131 gvs23.6 g

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

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0%0g

Sugars

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

0 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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74.7%28.4g

Fiber

13%4.96g

28.4 gvs4.96 g

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

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12.7%7.1g

Protein

3.7%2.06g

7.1 gvs2.06 g

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

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Vitamins

Cookies, sugar wafer, with creme filling, sugar freevs 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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39.7%0.48mg

Vitamin B1

14.4%0.17mg

Thiamine

0.48 mgvs0.17 mg

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

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23%0.3mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.3 mgvs0.079 mg

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

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22.3%3.57mg

Vitamin B3

3.4%0.54mg

Niacin, nicotinic acid, niacinamide

3.57 mgvs0.54 mg

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

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3.9%0.19mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.19 mgvs0.5 mg

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

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1.37%0.018mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.018 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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21%83.3μg

Vitamin B9

19.3%77.4μg

Folates and Folic Acid

83.3 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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40.7%6.1mg

Vitamin E

Tocopherols and Tocotrienols

6.1 mgvsNA mg

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

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4.3%5.16μg

Vitamin K

Phytomenadione or phylloquinone

5.16 μgvsNA μg

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

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Minerals

Cookies, sugar wafer, with creme filling, sugar freevs Valencia Oranges

0%0mg

Calcium

7.94%79.4mg

0 mgvs79.4 mg

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

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8.38%0.075mg

Copper

8.16%0.073mg

0.075 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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32%2.56mg

Iron

2.23%0.18mg

2.56 mgvs0.18 mg

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

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3.3%14mg

Magnesium

4.72%20mg

14 mgvs20 mg

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

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22%0.5mg

Manganese

2%0.046mg

0.5 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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11.3%79.4mg

Phosphorus

4.8%33.7mg

79.4 mgvs33.7 mg

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

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3.33%113mg

Potassium

10.4%355mg

113 mgvs355 mg

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

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22.7%12.5μg

Selenium

12.5 μgvsNA μg

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

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9.4%141mg

Sodium

0%0mg

141 mgvs0 mg

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

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3.6%0.4mg

Zinc

1.1%0.12mg

0.4 mgvs0.12 mg

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

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0.038%1.4g

Water

4.63%171g

1.4 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, sugar wafer, with creme filling, sugar free vs Valencia Oranges:

Cookies, sugar wafer, with creme filling, sugar free have 2.8 times more Vitamin B1, 3.8 times more Vitamin B2 and 6.6 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 2.6 times more Vitamin B5, 7 times more Vitamin B6 and more Vitamin C than Cookies, sugar wafer, with creme filling, sugar free.
Both Cookies, sugar wafer, with creme filling, sugar free and Raw Valencia Oranges have similar amounts of Vitamin B9 per 7 oz.
Both Cookies, sugar wafer, with creme filling, sugar free 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, sugar wafer, with creme filling, sugar free vs Valencia Oranges:

Cookies, sugar wafer, with creme filling, sugar free have 14.3 times more Iron, 11 times more Manganese, 2.4 times more Phosphorus, more Sodium and 3.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Calcium, 1.4 times more Magnesium, 3.1 times more Potassium and 123.3 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
Both Cookies, sugar wafer, with creme filling, sugar free and Raw Valencia Oranges have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Cookies, sugar wafer, with creme filling, sugar free have 10.8 times more Energy, 95.2 times more Fat, 121.6 times more Saturated Fat, 46.4 times more Omega 3, 227.4 times more Omega 6, 5.6 times more Carbohydrate, 5.7 times more Fiber and 3.4 times more Protein than Raw Valencia Oranges.
Both Cookies, sugar wafer, with creme filling, sugar free as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Cookies, sugar wafer, with creme filling, sugar freeVS Cookies, sugar wafers with creme filling, regularValencia OrangesVS Cookies, sugar wafers with creme filling, regularCookies, sugar wafer, with creme filling, sugar freeVS Navel OrangesValencia OrangesVS Navel Oranges

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Comparing Nutrients in 7 ounces Cookies, sugar wafer, with creme filling, sugar freeVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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