Comparing Nutrients in 7 ounces OrangesVS Cookies, sugar wafers with creme filling, regular

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cookies, sugar wafers with creme filling, regular

41%

56%

7 oz ▼

Macro Nutrients

Orangesvs Cookies, sugar wafers with creme filling, regular

3.2%93kcal

Energy

34.4%996kcal

93 kcalvs996 kcal

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

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0.25%0.24g

Fat

47.5%46g

0.24 gvs46 g

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

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0.093%0.03g

Saturated Fat

73.8%23.6g

0.03 gvs23.6 g

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

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0.87%0.014g

Omega 3

11.4%0.18g

0.014 gvs0.18 g

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

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0.21%0.036g

Omega 6

30%5.07g

0.036 gvs5.07 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

108%140g

23.3 gvs140 g

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

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25.6%18.6g

Sugars

118%85.2g

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

18.6 gvs85.2 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%80.6g

NA gvs80.6 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

13.6%7.62g

1.87 gvs7.62 g

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

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Vitamins

Orangesvs Cookies, sugar wafers with creme filling, regular

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

6.1%0.073mg

Thiamine

0.17 mgvs0.073 mg

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

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6.1%0.079mg

Vitamin B2

18.3%0.24mg

Riboflavin

0.079 mgvs0.24 mg

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

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3.5%0.56mg

Vitamin B3

27%4.33mg

Niacin, nicotinic acid, niacinamide

0.56 mgvs4.33 mg

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

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9.92%0.5mg

Vitamin B5

15.7%0.78mg

Pantothenic acid

0.5 mgvs0.78 mg

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

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9.16%0.12mg

Vitamin B6

6.56%0.085mg

Pyridoxine

0.12 mgvs0.085 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

38.2%153μg

Folates and Folic Acid

59.5 μgvs153 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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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

33%4.96mg

Tocopherols and Tocotrienols

0.36 mgvs4.96 mg

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

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0%0μg

Vitamin K

3.47%4.17μg

Phytomenadione or phylloquinone

0 μgvs4.17 μg

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

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Minerals

Orangesvs Cookies, sugar wafers with creme filling, regular

7.94%79.4mg

Calcium

5.36%53.6mg

79.4 mgvs53.6 mg

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

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9.92%0.089mg

Copper

14.6%0.13mg

0.089 mgvs0.13 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0%0μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs0 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.5%0.2mg

Iron

93%7.4mg

0.2 mgvs7.4 mg

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

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4.72%20mg

Magnesium

7.56%31.8mg

20 mgvs31.8 mg

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

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2.16%0.05mg

Manganese

36.3%0.84mg

0.05 mgvs0.84 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

20.4%143mg

27.8 mgvs143 mg

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

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10.6%359mg

Potassium

6.83%232mg

359 mgvs232 mg

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

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1.8%0.99μg

Selenium

13.4%7.34μg

0.99 μgvs7.34 μg

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

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0%0mg

Sodium

13.6%204mg

0 mgvs204 mg

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

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1.26%0.14mg

Zinc

7.76%0.85mg

0.14 mgvs0.85 mg

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

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4.65%172g

Water

0.089%3.3g

172 gvs3.3 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, sugar wafers with creme filling, regular:

Raw Oranges have more Vitamin A, 2.4 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin C than Cookies, sugar wafers with creme filling, regular.
While Cookies, sugar wafers with creme filling, regular contain 3 times more Vitamin B2, 7.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B9, 13.9 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Cookies, sugar wafers with creme filling, regular:

Raw Oranges have 1.5 times more Calcium, 1.5 times more Potassium and 52.3 times more Water than Cookies, sugar wafers with creme filling, regular.
While Cookies, sugar wafers with creme filling, regular contain 1.5 times more Copper, 37.3 times more Iron, 1.6 times more Magnesium, 16.8 times more Manganese, 5.1 times more Phosphorus, 7.4 times more Selenium, more Sodium and 6.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

Raw Oranges have 1.5 times more Fiber than Cookies, sugar wafers with creme filling, regular.
While Cookies, sugar wafers with creme filling, regular contain 10.7 times more Energy, 193.7 times more Fat, 793.3 times more Saturated Fat, 13.1 times more Omega 3, 141.8 times more Omega 6, 6 times more Carbohydrate, 4.6 times more Sugars and 4.1 times more Protein than Raw Oranges.
Both Raw Oranges as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

OrangesVS Valencia OrangesCookies, sugar wafers with creme filling, regularVS Valencia OrangesOrangesVS Cookies, vanilla sandwich with creme fillingCookies, sugar wafers with creme filling, regularVS Cookies, vanilla sandwich with creme filling

Compare Foods

Comparing Nutrients in 7 ounces OrangesVS Cookies, sugar wafers with creme filling, regular

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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