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Compare Nutrients in 100 grams Cookies, gluten-free, chocolate waferVS Oranges

Macros Ratio

ProteinsFatsCarbs

Cookies, gluten-free, chocolate wafer
3%
51%
46%
Oranges
8%
2%
90%

Vitamins

100gRDA for Men 19-30 years
Cookies, gluten-free, chocolate waferOranges
Vitamin A
NA
1.22%
NA μg11 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
NA
7.25%
NA mg0.087 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
NA
3.08%
NA mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
NA
1.76%
NA mg0.282 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
NA
4.6%
NA mg0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
NA
0%
NA μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
NA
59%
NA mg53.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
NA
0%
NA IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
NA
1.2%
NA mg0.18 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
0%
NA μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
NA
7.5%
NA μg30 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Cookies, gluten-free, chocolate waferOranges
Calcium
11%
4%
109 mg40 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
28.8%
5%
0.259 mg0.045 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
46%
1.25%
3.67 mg0.1 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
10%
2.5%
41 mg10 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
18%
1.1%
0.411 mg0.025 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
20.6%
2%
144 mg14 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
10%
5.32%
340 mg181 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
NA
0.91%
NA μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
8.13%
0%
122 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
7.1%
0.64%
0.78 mg0.07 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Cookies, gluten-free, chocolate wafer vs Oranges:
Both Cookies, gluten-free, chocolate wafer and Raw Oranges have similar amounts of vitamins per 100g

Comparing minerals per 100 grams for Cookies, gluten-free, chocolate wafer vs Oranges:
Cookies, gluten-free, chocolate wafer have 2.7 times more Calcium, 5.8 times more Copper, 36.7 times more Iron, 4.1 times more Magnesium, 16.4 times more Manganese, 10.3 times more Phosphorus, 1.9 times more Potassium and 11.1 times more Zinc than Raw Oranges.

Macro Nutrients

100gRDA for Men 19-30 years
Cookies, gluten-free, chocolate waferOranges
Energy
18.7%
1.62%
541 kcal47 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
31%
0.12%
30.42 g0.12 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
7.25%
1.68%
4.06 g0.94 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
48%
9.04%
62.82 g11.75 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
56.5%
13%
40.99 g9.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
4.2%
6.3%
1.6 g2.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
NA
0%
NA mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
48%
0.05%
15.299 g0.015 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
7.75%
0.44%
0.124 g0.007 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
12.6%
0.11%
2.134 g0.018 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.04%
2.34%
1.37 g86.75 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Cookies, gluten-free, chocolate wafer have 11.5 times more Energy, 253.5 times more Fat, 4.3 times more Protein, 5.3 times more Carbohydrate, 4.4 times more Sugars, 1019.9 times more Saturated Fat, 17.7 times more Omega 3 and 118.6 times more Omega 6 than Raw Oranges. While Raw Oranges contain 1.5 times more Fiber and 63.3 times more Water than Cookies, gluten-free, chocolate wafer.