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

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Navel Oranges

91%

100 g ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Navel Oranges

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

0.15%0.15g

30.4 gvs0.15 g

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

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48%15.3g

Saturated Fat

0.053%0.017g

15.3 gvs0.017 g

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

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7.75%0.12g

Omega 3

0.56%0.009g

0.12 gvs0.009 g

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

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12.6%2.13g

Omega 6

0.14%0.023g

2.13 gvs0.023 g

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

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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

9.65%12.5g

63 gvs12.5 g

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

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56.5%41g

Sugars

11.7%8.5g

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

41 gvs8.5 g

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

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0%0g

Fructose

3.1%2.25g

≤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 gvs2.25 g

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

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%0g

Glucose

%1.97g

0 gvs1.97 g

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

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%37g

Sucrose

%4.3g

37 gvs4.3 g

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

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4.2%1.6g

Fiber

5.8%2.2g

1.6 gvs2.2 g

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

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7.25%4.06g

Protein

1.63%0.91g

4.06 gvs0.91 g

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

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Vitamins

Cookies, gluten-free, chocolate wafervs Navel Oranges

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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Vitamin B1

5.67%0.068mg

Thiamine

NA mgvs0.068 mg

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

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Vitamin B2

3.92%0.051mg

Riboflavin

NA mgvs0.051 mg

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

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Vitamin B3

2.66%0.43mg

Niacin, nicotinic acid, niacinamide

NA mgvs0.43 mg

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

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8.6%0.43mg

Vitamin B5

5.22%0.26mg

Pantothenic acid

0.43 mgvs0.26 mg

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

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Vitamin B6

6.08%0.079mg

Pyridoxine

NA mgvs0.079 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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Vitamin B9

8.5%34μg

Folates and Folic Acid

NA μgvs34 μg

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

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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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Vitamin C

65.7%59mg

Ascorbic acid

NA mgvs59 mg

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

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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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Vitamin E

1%0.15mg

Tocopherols and Tocotrienols

NA mgvs0.15 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cookies, gluten-free, chocolate wafervs Navel Oranges

11%109mg

Calcium

4.3%43mg

109 mgvs43 mg

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

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28.8%0.26mg

Copper

4.33%0.039mg

0.26 mgvs0.039 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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46%3.67mg

Iron

1.63%0.13mg

3.67 mgvs0.13 mg

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

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9.76%41mg

Magnesium

2.6%11mg

41 mgvs11 mg

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

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18%0.41mg

Manganese

1.26%0.029mg

0.41 mgvs0.029 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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20.6%144mg

Phosphorus

3.3%23mg

144 mgvs23 mg

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

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10%340mg

Potassium

4.9%166mg

340 mgvs166 mg

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

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Selenium

0%0μg

NA μgvs0 μg

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

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8.13%122mg

Sodium

0.067%1mg

122 mgvs1 mg

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

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7.1%0.78mg

Zinc

0.73%0.08mg

0.78 mgvs0.08 mg

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

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0.037%1.37g

Water

2.32%86g

1.37 gvs86 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 Navel Oranges:

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

Comparing minerals per 100 grams for Cookies, gluten-free, chocolate wafer vs Navel Oranges:

Cookies, gluten-free, chocolate wafer have 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.
While Raw Navel Oranges contain 62.8 times more Water than Cookies, gluten-free, chocolate wafer.

Comparison of macro-nutrients per 100 grams:

Cookies, gluten-free, chocolate wafer have 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.
While Raw Navel Oranges contain more Fructose and 1.4 times more Fiber than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferNavel OrangesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: