Comparing Nutrients in 100 grams Cookies, coconut macaroonVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Cookies, coconut macaroon

44%

53%

Valencia Oranges

87%

100 g ▼

Macro Nutrients

Cookies, coconut macaroonvs Valencia Oranges

16%460kcal

Energy

1.7%49kcal

460 kcalvs49 kcal

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

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23.2%22.6g

Fat

0.31%0.3g

22.6 gvs0.3 g

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

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63%20g

Saturated Fat

0.11%0.035g

20 gvs0.035 g

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

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3%0.048g

Omega 3

1%0.016g

0.048 gvs0.016 g

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

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4.5%0.76g

Omega 6

0.26%0.044g

0.76 gvs0.044 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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47%61.2g

Carbohydrate

9.15%12g

61.2 gvs12 g

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

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62.3%45g

Sugars

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

45 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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13.4%5.1g

Fiber

6.58%2.5g

5.1 gvs2.5 g

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

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5.4%3.02g

Protein

1.86%1.04g

3.02 gvs1.04 g

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

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Vitamins

Cookies, coconut macaroonvs Valencia Oranges

0%0μg

Vitamin A

1.33%12μg

RAE, retinol activity equivalents

0 μgvs12 μg

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

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1.67%0.02mg

Vitamin B1

7.25%0.087mg

Thiamine

0.02 mgvs0.087 mg

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

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4.6%0.06mg

Vitamin B2

3.08%0.04mg

Riboflavin

0.06 mgvs0.04 mg

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

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1.38%0.22mg

Vitamin B3

1.7%0.27mg

Niacin, nicotinic acid, niacinamide

0.22 mgvs0.27 mg

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

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Vitamin B5

5%0.25mg

Pantothenic acid

NA mgvs0.25 mg

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

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7.4%0.096mg

Vitamin B6

4.85%0.063mg

Pyridoxine

0.096 mgvs0.063 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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0.75%3μg

Vitamin B9

9.75%39μg

Folates and Folic Acid

3 μgvs39 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

54%48.5mg

Ascorbic acid

0 mgvs48.5 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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1.27%0.19mg

Vitamin E

Tocopherols and Tocotrienols

0.19 mgvsNA mg

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

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0.92%1.1μg

Vitamin K

Phytomenadione or phylloquinone

1.1 μgvsNA μg

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

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Minerals

Cookies, coconut macaroonvs Valencia Oranges

0.5%5mg

Calcium

4%40mg

5 mgvs40 mg

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

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30%0.27mg

Copper

4.1%0.037mg

0.27 mgvs0.037 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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10.3%0.82mg

Iron

1.13%0.09mg

0.82 mgvs0.09 mg

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

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6.9%29mg

Magnesium

2.4%10mg

29 mgvs10 mg

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

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Manganese

1%0.023mg

NA mgvs0.023 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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9.7%68mg

Phosphorus

2.43%17mg

68 mgvs17 mg

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

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3.6%123mg

Potassium

5.26%179mg

123 mgvs179 mg

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

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12.4%6.8μg

Selenium

6.8 μgvsNA μg

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

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16%241mg

Sodium

0%0mg

241 mgvs0 mg

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

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6.64%0.73mg

Zinc

0.55%0.06mg

0.73 mgvs0.06 mg

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

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0.31%11.5g

Water

2.33%86.3g

11.5 gvs86.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Cookies, coconut macaroon vs Valencia Oranges:

Cookies, coconut macaroon have 1.5 times more Vitamin B2 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 4.4 times more Vitamin B1, 13 times more Vitamin B9 and more Vitamin C than Cookies, coconut macaroon.
Both Cookies, coconut macaroon and Raw Valencia Oranges have similar amounts of Vitamin B3 per 100 g.
Both Cookies, coconut macaroon as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookies, coconut macaroon vs Valencia Oranges:

Cookies, coconut macaroon have 7.3 times more Copper, 9.1 times more Iron, 2.9 times more Magnesium, 4 times more Phosphorus, more Sodium and 12.2 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 8 times more Calcium, 1.5 times more Potassium and 7.5 times more Water than Cookies, coconut macaroon.

Comparison of macro-nutrients per 100 grams:

Cookies, coconut macaroon have 9.4 times more Energy, 75.2 times more Fat, 574.3 times more Saturated Fat, 3 times more Omega 3, 17.3 times more Omega 6, 5.1 times more Carbohydrate, 2 times more Fiber and 2.9 times more Protein than Raw Valencia Oranges.
Both Cookies, coconut macaroon as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Cookies, coconut macaroonVS Cookies, shortbread, reduced fatValencia OrangesVS Cookies, shortbread, reduced fatCookies, coconut macaroonVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 100 grams Cookies, coconut macaroonVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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