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

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Cookies, chocolate, made with rice cereal

40%

57%

7 oz ▼

Macro Nutrients

Valencia Orangesvs Cookies, chocolate, made with rice cereal

3.35%97kcal

Energy

30%873kcal

97 kcalvs873 kcal

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

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0.61%0.6g

Fat

39.6%38.4g

0.6 gvs38.4 g

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

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0.22%0.069g

Saturated Fat

70%22.4g

0.069 gvs22.4 g

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

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2%0.032g

Omega 3

19%0.31g

0.032 gvs0.31 g

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

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0.51%0.087g

Omega 6

33.4%5.67g

0.087 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%23.6g

Carbohydrate

97%126g

23.6 gvs126 g

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

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Sugars

110%80g

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

NA 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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13%4.96g

Fiber

8.36%3.18g

4.96 gvs3.18 g

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

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3.7%2.06g

Protein

11.4%6.4g

2.06 gvs6.4 g

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

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Vitamins

Valencia Orangesvs Cookies, chocolate, made with rice cereal

2.65%24μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

24 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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3.4%0.54mg

Vitamin B3

44%7.02mg

Niacin, nicotinic acid, niacinamide

0.54 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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9.6%0.13mg

Vitamin B6

50%0.65mg

Pyridoxine

0.13 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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19.3%77.4μg

Vitamin B9

12%47.6μg

Folates and Folic Acid

77.4 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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107%96mg

Vitamin C

0%0mg

Ascorbic acid

96 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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Vitamin E

26%3.9mg

Tocopherols and Tocotrienols

NA mgvs3.9 mg

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

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Vitamin K

6.6%7.94μg

Phytomenadione or phylloquinone

NA μgvs7.94 μg

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

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Minerals

Valencia 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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8.16%0.073mg

Copper

39.7%0.36mg

0.073 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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2.23%0.18mg

Iron

61.8%4.94mg

0.18 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%0.046mg

Manganese

0.046 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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4.8%33.7mg

Phosphorus

27.2%191mg

33.7 mgvs191 mg

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

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10.4%355mg

Potassium

13.2%450mg

355 mgvs450 mg

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

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Selenium

33.6%18.5μg

NA 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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1.1%0.12mg

Zinc

12%1.33mg

0.12 mgvs1.33 mg

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

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4.63%171g

Water

0.7%26g

171 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 Valencia Oranges vs Cookies, chocolate, made with rice cereal:

Raw Valencia Oranges have more Vitamin A, 1.6 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, 12.9 times more Vitamin B3, 5.2 times more Vitamin B6 and more Vitamin B12 than Raw Valencia Oranges.
Both Raw Valencia 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 Valencia Oranges vs Cookies, chocolate, made with rice cereal:

Raw Valencia Oranges have 1.3 times more Calcium and 6.6 times more Water than Cookies, chocolate, made with rice cereal.
While Cookies, chocolate, made with rice cereal contain 4.9 times more Copper, 27.7 times more Iron, 3.8 times more Magnesium, 5.6 times more Phosphorus, 1.3 times more Potassium, more Sodium and 11.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

Raw Valencia Oranges have 1.6 times more Fiber than Cookies, chocolate, made with rice cereal.
While Cookies, chocolate, made with rice cereal contain 9 times more Energy, 64.5 times more Fat, 322.6 times more Saturated Fat, 9.6 times more Omega 3, 65 times more Omega 6, 5.3 times more Carbohydrate and 3.1 times more Protein than Raw Valencia Oranges.
Both Raw Valencia 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:

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

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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