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

Weight per 100 calories

Cookies, gluten-free, chocolate wafer

18.5g

Valencia Oranges

204g

Cookies, gluten-free, chocolate wafer have 11 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 100 calories - Cookies, gluten-free, chocolate wafer or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Valencia Oranges

87%

100 kcal ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Valencia Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Baked Products rich in Energy

5.8%5.62g

Fat

0.63%0.61g

5.62 gvs0.61 g

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

Find Baked Products rich in Fat

8.84%2.83g

Saturated Fat

0.22%0.071g

2.83 gvs0.071 g

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

Find Baked Products rich in Saturated Fat

1.43%0.023g

Omega 3

2.04%0.033g

0.023 gvs0.033 g

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

Find Baked Products rich in Omega 3

2.32%0.39g

Omega 6

0.53%0.09g

0.39 gvs0.09 g

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

Find Baked Products rich in Omega 6

Cholesterol

0%0mg

NA mgvs0 mg

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

Find Baked Products rich in Cholesterol

8.93%11.6g

Carbohydrate

18.7%24.3g

11.6 gvs24.3 g

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

Find Baked Products rich in Carbohydrate

10.5%7.58g

Sugars

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

7.58 gvsNA g

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

Find Baked Products rich in Sugars

0%0g

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]

0 gvsNA g

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

Find Baked Products rich in Fructose

%0g

Glucose

0 gvsNA g

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

Find Baked Products rich in Glucose

%6.86g

Sucrose

6.86 gvsNA g

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

Find Baked Products rich in Sucrose

0.78%0.3g

Fiber

13.4%5.1g

0.3 gvs5.1 g

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

Find Baked Products rich in Fiber

1.34%0.75g

Protein

3.8%2.12g

0.75 gvs2.12 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Cookies, gluten-free, chocolate wafervs Valencia Oranges

Vitamin A

2.72%24.5μg

RAE, retinol activity equivalents

NA μgvs24.5 μg

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

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

Vitamin B1

14.8%0.18mg

Thiamine

NA mgvs0.18 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

Vitamin B2

6.28%0.082mg

Riboflavin

NA mgvs0.082 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

NA mgvs0.56 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

1.6%0.079mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.079 mgvs0.51 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B6

9.9%0.13mg

Pyridoxine

NA mgvs0.13 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

Vitamin B9

20%79.6μg

Folates and Folic Acid

NA μgvs79.6 μg

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

Find Baked Products rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

Vitamin C

110%99mg

Ascorbic acid

NA mgvs99 mg

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

Find Baked Products rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

Find Baked Products rich in Vitamin E

Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

Find Baked Products rich in Vitamin K

Minerals

Cookies, gluten-free, chocolate wafervs Valencia Oranges

2%20mg

Calcium

8.16%81.6mg

20 mgvs81.6 mg

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

Find Baked Products rich in Calcium

5.3%0.048mg

Copper

8.4%0.076mg

0.048 mgvs0.076 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper

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 .

Find Baked Products rich in Fluoride

8.48%0.68mg

Iron

2.3%0.18mg

0.68 mgvs0.18 mg

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

Find Baked Products rich in Iron

1.8%7.58mg

Magnesium

4.86%20.4mg

7.58 mgvs20.4 mg

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

Find Baked Products rich in Magnesium

3.3%0.076mg

Manganese

2.04%0.047mg

0.076 mgvs0.047 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

3.8%26.6mg

Phosphorus

4.96%34.7mg

26.6 mgvs34.7 mg

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

Find Baked Products rich in Phosphorus

1.85%63mg

Potassium

10.7%365mg

63 mgvs365 mg

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

Find Baked Products rich in Potassium

Selenium

NA μgvsNA μg

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

Find Baked Products rich in Selenium

1.5%22.6mg

Sodium

0%0mg

22.6 mgvs0 mg

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

Find Baked Products rich in Sodium

1.3%0.14mg

Zinc

1.1%0.12mg

0.14 mgvs0.12 mg

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

Find Baked Products rich in Zinc

0.007%0.25g

Water

4.76%176g

0.25 gvs176 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 100 calories of Cookies, gluten-free, chocolate wafer vs Valencia Oranges:

Raw Valencia Oranges contain 6.4 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 100 calories for Cookies, gluten-free, chocolate wafer vs Valencia Oranges:

Cookies, gluten-free, chocolate wafer have 3.7 times more Iron, 1.6 times more Manganese and more Sodium than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.1 times more Calcium, 1.6 times more Copper, 2.7 times more Magnesium, 1.3 times more Phosphorus, 5.8 times more Potassium and 695.8 times more Water than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Raw Valencia Oranges have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cookies, gluten-free, chocolate wafer have 9.2 times more Fat, 39.6 times more Saturated Fat and 4.4 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Omega 3, 2.1 times more Carbohydrate, 17.3 times more Fiber and 2.8 times more Protein than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Raw Valencia Oranges have similar amounts of Energy per 100 kcal.
Both Cookies, gluten-free, chocolate wafer as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, gluten-free, chocolate waferVS Cookies, gluten-free, lemon waferValencia OrangesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

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

Weight per 100 calories

Which food has more nutrients per 100 calories - Cookies, gluten-free, chocolate wafer or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: