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

Weight per 100 calories

Cookies, gluten-free, chocolate wafer

18.5g

Navel Oranges

204g

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

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

Macros Ratio

Protein Fat Carbs

Cookies, gluten-free, chocolate wafer

51%

46%

Navel Oranges

91%

100 kcal ▼

Macro Nutrients

Cookies, gluten-free, chocolate wafervs Navel Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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5.8%5.62g

Fat

0.32%0.31g

5.62 gvs0.31 g

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

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8.84%2.83g

Saturated Fat

0.11%0.035g

2.83 gvs0.035 g

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

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1.43%0.023g

Omega 3

1.15%0.018g

0.023 gvs0.018 g

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

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2.32%0.39g

Omega 6

0.28%0.047g

0.39 gvs0.047 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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8.93%11.6g

Carbohydrate

19.7%25.6g

11.6 gvs25.6 g

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

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10.5%7.58g

Sugars

24%17.3g

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

7.58 gvs17.3 g

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

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0%0g

Fructose

6.33%4.6g

≤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 gvs4.6 g

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

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%0g

Glucose

%4.02g

0 gvs4.02 g

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

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%6.86g

Sucrose

%8.73g

6.86 gvs8.73 g

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

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0.78%0.3g

Fiber

12%4.5g

0.3 gvs4.5 g

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

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1.34%0.75g

Protein

3.3%1.86g

0.75 gvs1.86 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

2.72%24.5μg

RAE, retinol activity equivalents

NA μgvs24.5 μg

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

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Vitamin B1

11.6%0.14mg

Thiamine

NA mgvs0.14 mg

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

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Vitamin B2

8%0.1mg

Riboflavin

NA mgvs0.1 mg

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

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Vitamin B3

5.42%0.87mg

Niacin, nicotinic acid, niacinamide

NA mgvs0.87 mg

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

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1.6%0.079mg

Vitamin B5

10.7%0.53mg

Pantothenic acid

0.079 mgvs0.53 mg

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

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Vitamin B6

12.4%0.16mg

Pyridoxine

NA mgvs0.16 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

17.3%69.4μg

Folates and Folic Acid

NA μgvs69.4 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

134%121mg

Ascorbic acid

NA mgvs121 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

2.04%0.31mg

Tocopherols and Tocotrienols

NA mgvs0.31 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

2%20mg

Calcium

8.78%87.8mg

20 mgvs87.8 mg

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

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5.3%0.048mg

Copper

8.84%0.08mg

0.048 mgvs0.08 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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8.48%0.68mg

Iron

3.3%0.27mg

0.68 mgvs0.27 mg

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

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1.8%7.58mg

Magnesium

5.34%22.4mg

7.58 mgvs22.4 mg

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

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3.3%0.076mg

Manganese

2.57%0.059mg

0.076 mgvs0.059 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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3.8%26.6mg

Phosphorus

6.7%47mg

26.6 mgvs47 mg

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

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1.85%63mg

Potassium

9.96%339mg

63 mgvs339 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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1.5%22.6mg

Sodium

0.14%2.04mg

22.6 mgvs2.04 mg

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

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1.3%0.14mg

Zinc

1.5%0.16mg

0.14 mgvs0.16 mg

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

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0.007%0.25g

Water

4.74%175g

0.25 gvs175 g

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

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

Raw Navel Oranges contain 6.7 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

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

Cookies, gluten-free, chocolate wafer have 2.6 times more Iron, 1.3 times more Manganese and 11 times more Sodium than Raw Navel Oranges.
While Raw Navel Oranges contain 4.4 times more Calcium, 1.7 times more Copper, 3 times more Magnesium, 1.8 times more Phosphorus, 5.4 times more Potassium and 692.8 times more Water than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Raw Navel Oranges have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cookies, gluten-free, chocolate wafer have 18.4 times more Fat, 81.5 times more Saturated Fat, 1.2 times more Omega 3 and 8.4 times more Omega 6 than Raw Navel Oranges.
While Raw Navel Oranges contain 2.2 times more Carbohydrate, 2.3 times more Sugars, more Fructose, 15.2 times more Fiber and 2.5 times more Protein than Cookies, gluten-free, chocolate wafer.
Both Cookies, gluten-free, chocolate wafer and Raw Navel Oranges have similar amounts of Energy per 100 kcal.
Both Cookies, gluten-free, chocolate wafer as well as Raw Navel 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 waferNavel OrangesVS Cookies, gluten-free, lemon waferCookies, gluten-free, chocolate waferVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: