Comparing Nutrients in 7 ounces OrangesVS Cookies, chocolate, made with rice cereal

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cookies, chocolate, made with rice cereal

40%

57%

7 oz ▼

Macro Nutrients

Orangesvs Cookies, chocolate, made with rice cereal

3.2%93kcal

Energy

30%873kcal

93 kcalvs873 kcal

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

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0.25%0.24g

Fat

39.6%38.4g

0.24 gvs38.4 g

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

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0.093%0.03g

Saturated Fat

70%22.4g

0.03 gvs22.4 g

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

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0.87%0.014g

Omega 3

19%0.31g

0.014 gvs0.31 g

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

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0.21%0.036g

Omega 6

33.4%5.67g

0.036 gvs5.67 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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18%23.3g

Carbohydrate

97%126g

23.3 gvs126 g

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

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25.6%18.6g

Sugars

110%80g

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

18.6 gvs80 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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12.5%4.76g

Fiber

8.36%3.18g

4.76 gvs3.18 g

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

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3.33%1.87g

Protein

11.4%6.4g

1.87 gvs6.4 g

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

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Vitamins

Orangesvs Cookies, chocolate, made with rice cereal

2.43%22μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

22 μgvs0 μg

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

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14.4%0.17mg

Vitamin B1

57.4%0.69mg

Thiamine

0.17 mgvs0.69 mg

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

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6.1%0.079mg

Vitamin B2

61.2%0.8mg

Riboflavin

0.079 mgvs0.8 mg

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

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3.5%0.56mg

Vitamin B3

44%7.02mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs7.02 mg

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

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9.92%0.5mg

Vitamin B5

Pantothenic acid

0.5 mgvsNA mg

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

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9.16%0.12mg

Vitamin B6

50%0.65mg

Pyridoxine

0.12 mgvs0.65 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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15%59.5μg

Vitamin B9

12%47.6μg

Folates and Folic Acid

59.5 μgvs47.6 μg

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

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0%0μg

Vitamin B12

5.8%0.14μg

Cobalamin

0 μgvs0.14 μg

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

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117%106mg

Vitamin C

0%0mg

Ascorbic acid

106 mgvs0 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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2.4%0.36mg

Vitamin E

26%3.9mg

Tocopherols and Tocotrienols

0.36 mgvs3.9 mg

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

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0%0μg

Vitamin K

6.6%7.94μg

Phytomenadione or phylloquinone

0 μgvs7.94 μg

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

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Minerals

Orangesvs Cookies, chocolate, made with rice cereal

7.94%79.4mg

Calcium

6.35%63.5mg

79.4 mgvs63.5 mg

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

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9.92%0.089mg

Copper

39.7%0.36mg

0.089 mgvs0.36 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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2.5%0.2mg

Iron

61.8%4.94mg

0.2 mgvs4.94 mg

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

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4.72%20mg

Magnesium

18%75.4mg

20 mgvs75.4 mg

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

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2.16%0.05mg

Manganese

0.05 mgvsNA 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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3.97%27.8mg

Phosphorus

27.2%191mg

27.8 mgvs191 mg

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

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10.6%359mg

Potassium

13.2%450mg

359 mgvs450 mg

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

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1.8%0.99μg

Selenium

33.6%18.5μg

0.99 μgvs18.5 μg

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

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0%0mg

Sodium

27.8%417mg

0 mgvs417 mg

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

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1.26%0.14mg

Zinc

12%1.33mg

0.14 mgvs1.33 mg

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

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4.65%172g

Water

0.7%26g

172 gvs26 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 Oranges vs Cookies, chocolate, made with rice cereal:

Raw Oranges have more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Cookies, chocolate, made with rice cereal.
While Cookies, chocolate, made with rice cereal contain 4 times more Vitamin B1, 10 times more Vitamin B2, 12.5 times more Vitamin B3, 5.5 times more Vitamin B6, more Vitamin B12, 10.9 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Cookies, chocolate, made with rice cereal:

Raw Oranges have 1.3 times more Calcium and 6.7 times more Water than Cookies, chocolate, made with rice cereal.
While Cookies, chocolate, made with rice cereal contain 4 times more Copper, 24.9 times more Iron, 3.8 times more Magnesium, 6.9 times more Phosphorus, 1.3 times more Potassium, 18.6 times more Selenium, more Sodium and 9.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

Raw Oranges have 1.5 times more Fiber than Cookies, chocolate, made with rice cereal.
While Cookies, chocolate, made with rice cereal contain 9.4 times more Energy, 161.3 times more Fat, 752.7 times more Saturated Fat, 22 times more Omega 3, 158.8 times more Omega 6, 5.4 times more Carbohydrate, 4.3 times more Sugars and 3.4 times more Protein than Raw Oranges.
Both Raw Oranges as well as Cookies, chocolate, made with rice cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

OrangesVS Valencia OrangesCookies, chocolate, made with rice cerealVS Valencia OrangesOrangesVS Crackers, flavored, fish-shapedCookies, chocolate, made with rice cerealVS Crackers, flavored, fish-shaped

Compare Foods

Comparing Nutrients in 7 ounces OrangesVS Cookies, chocolate, made with rice cereal

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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