Comparing Nutrients in 7 ounces Navel OrangesVS Cookies, gluten-free, chocolate wafer

Macros Ratio

Protein Fat Carbs

Navel Oranges

91%

Cookies, gluten-free, chocolate wafer

51%

46%

7 oz ▼

Macro Nutrients

Navel Orangesvs Cookies, gluten-free, chocolate wafer

3.35%97kcal

Energy

37%1074kcal

97 kcalvs1074 kcal

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

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0.31%0.3g

Fat

62.2%60.4g

0.3 gvs60.4 g

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

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0.11%0.034g

Saturated Fat

95%30.4g

0.034 gvs30.4 g

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

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1.1%0.018g

Omega 3

15.4%0.25g

0.018 gvs0.25 g

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

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0.27%0.046g

Omega 6

25%4.23g

0.046 gvs4.23 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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19%25g

Carbohydrate

96%125g

25 gvs125 g

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

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23.3%17g

Sugars

112%81.3g

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

17 gvs81.3 g

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

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6.16%4.47g

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]

4.47 gvs0 g

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

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%3.9g

Glucose

%0g

3.9 gvs0 g

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

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%8.5g

Sucrose

%73.6g

8.5 gvs73.6 g

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

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11.5%4.37g

Fiber

8.36%3.18g

4.37 gvs3.18 g

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

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3.22%1.8g

Protein

14.4%8.06g

1.8 gvs8.06 g

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

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Vitamins

Navel Orangesvs Cookies, gluten-free, chocolate wafer

2.65%24μg

Vitamin A

RAE, retinol activity equivalents

24 μgvsNA μg

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

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11.2%0.13mg

Vitamin B1

Thiamine

0.13 mgvsNA mg

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

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7.8%0.1mg

Vitamin B2

Riboflavin

0.1 mgvsNA mg

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

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5.27%0.84mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

0.84 mgvsNA mg

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

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10.4%0.52mg

Vitamin B5

17%0.85mg

Pantothenic acid

0.52 mgvs0.85 mg

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

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12%0.16mg

Vitamin B6

Pyridoxine

0.16 mgvsNA 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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17%67.5μg

Vitamin B9

Folates and Folic Acid

67.5 μgvsNA μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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130%117mg

Vitamin C

Ascorbic acid

117 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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2%0.3mg

Vitamin E

Tocopherols and Tocotrienols

0.3 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Navel Orangesvs Cookies, gluten-free, chocolate wafer

8.53%85.3mg

Calcium

21.6%216mg

85.3 mgvs216 mg

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

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8.6%0.077mg

Copper

57%0.51mg

0.077 mgvs0.51 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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3.22%0.26mg

Iron

91%7.3mg

0.26 mgvs7.3 mg

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

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5.2%22mg

Magnesium

19.4%81.4mg

22 mgvs81.4 mg

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

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2.5%0.058mg

Manganese

35.5%0.82mg

0.058 mgvs0.82 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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6.52%45.6mg

Phosphorus

41%286mg

45.6 mgvs286 mg

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

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9.7%329mg

Potassium

20%675mg

329 mgvs675 mg

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

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0%0μg

Selenium

0 μgvsNA μg

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

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0.13%2mg

Sodium

16%242mg

2 mgvs242 mg

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

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1.44%0.16mg

Zinc

14%1.55mg

0.16 mgvs1.55 mg

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

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4.6%171g

Water

0.073%2.7g

171 gvs2.7 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 Navel Oranges vs Cookies, gluten-free, chocolate wafer:

Cookies, gluten-free, chocolate wafer contain 1.6 times more Vitamin B5 than Raw Navel Oranges.

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

Raw Navel Oranges have 62.8 times more Water than Cookies, gluten-free, chocolate wafer.
While Cookies, gluten-free, chocolate wafer contain 2.5 times more Calcium, 6.6 times more Copper, 28.2 times more Iron, 3.7 times more Magnesium, 14.2 times more Manganese, 6.3 times more Phosphorus, 2 times more Potassium, 122 times more Sodium and 9.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

Raw Navel Oranges have more Fructose and 1.4 times more Fiber than Cookies, gluten-free, chocolate wafer.
While Cookies, gluten-free, chocolate wafer contain 11 times more Energy, 202.8 times more Fat, 899.9 times more Saturated Fat, 13.8 times more Omega 3, 92.8 times more Omega 6, 5 times more Carbohydrate, 4.8 times more Sugars and 4.5 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Cookies, gluten-free, chocolate wafer have insufficient amounts of Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Navel OrangesVS Florida OrangesCookies, gluten-free, chocolate waferVS Florida OrangesNavel OrangesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon wafer

Compare Foods

Comparing Nutrients in 7 ounces Navel OrangesVS Cookies, gluten-free, chocolate wafer

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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