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

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer
3%
51%
46%
Valencia Oranges
8%
5%
87%
100 g ▼

Macro Nutrients

18.7%541kcal
Energy
1.7%49kcal
541 kcalvs49 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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31.4%30.4g
Fat
0.31%0.3g
30.4 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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48%15.3g
Saturated Fat
0.11%0.035g
15.3 gvs0.035 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.75%0.12g
Omega 3
1%0.016g
0.12 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.6%2.13g
Omega 6
0.26%0.044g
2.13 gvs0.044 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48.3%63g
Carbohydrate
9.15%12g
63 gvs12 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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56.5%41g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
41 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%37g
Sucrose
NA
37 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.2%1.6g
Fiber
6.58%2.5g
1.6 gvs2.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.25%4.06g
Protein
1.86%1.04g
4.06 gvs1.04 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
1.33%12μg
RAE, retinol activity equivalents
NA μgvs12 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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NA
Vitamin B1
7.25%0.087mg
Thiamine
NA mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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NA
Vitamin B2
3.08%0.04mg
Riboflavin
NA mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B3
1.7%0.27mg
Niacin, nicotinic acid, niacinamide
NA mgvs0.27 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.6%0.43mg
Vitamin B5
5%0.25mg
Pantothenic acid
0.43 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
4.85%0.063mg
Pyridoxine
NA mgvs0.063 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
9.75%39μg
Folates and Folic Acid
NA μgvs39 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
54%48.5mg
Ascorbic acid
NA mgvs48.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11%109mg
Calcium
4%40mg
109 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28.8%0.26mg
Copper
4.1%0.037mg
0.26 mgvs0.037 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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46%3.67mg
Iron
1.13%0.09mg
3.67 mgvs0.09 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.76%41mg
Magnesium
2.4%10mg
41 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18%0.41mg
Manganese
1%0.023mg
0.41 mgvs0.023 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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20.6%144mg
Phosphorus
2.43%17mg
144 mgvs17 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10%340mg
Potassium
5.26%179mg
340 mgvs179 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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

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8.13%122mg
Sodium
0%0mg
122 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.1%0.78mg
Zinc
0.55%0.06mg
0.78 mgvs0.06 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.037%1.37g
Water
2.33%86.3g
1.37 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, gluten-free, chocolate wafer vs Valencia Oranges:
Comparing minerals per 100 grams for Cookies, gluten-free, chocolate wafer vs Valencia Oranges:
Comparison of macro-nutrients per 100 grams:



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