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Comparing Nutrients in 1 kilogram Cookies, oatmeal, commercially prepared, regularVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Cookies, oatmeal, commercially prepared, regular
5%
35%
60%
Valencia Oranges
8%
5%
87%
1 kg ▼

Macro Nutrients

155%4500kcal
Energy
17%490kcal
4500 kcalvs490 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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187%181g
Fat
3.1%3g
181 gvs3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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141%45g
Saturated Fat
1.1%0.35g
45 gvs0.35 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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80.6%1.3g
Omega 3
10%0.16g
1.3 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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142%24g
Omega 6
2.6%0.44g
24 gvs0.44 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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

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528%687g
Carbohydrate
91%119g
687 gvs119 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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340%247g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
247 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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

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73.7%28g
Fiber
65.8%25g
28 gvs25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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111%62g
Protein
18.6%10.4g
62 gvs10.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

5.56%50μg
Vitamin A
13.3%120μg
RAE, retinol activity equivalents
50 μgvs120 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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223%2.67mg
Vitamin B1
72.5%0.87mg
Thiamine
2.67 mgvs0.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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177%2.3mg
Vitamin B2
30.8%0.4mg
Riboflavin
2.3 mgvs0.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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139%22.3mg
Vitamin B3
17%2.74mg
Niacin, nicotinic acid, niacinamide
22.3 mgvs2.74 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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77.2%3.86mg
Vitamin B5
50%2.5mg
Pantothenic acid
3.86 mgvs2.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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50.8%0.66mg
Vitamin B6
48.5%0.63mg
Pyridoxine
0.66 mgvs0.63 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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148%590μg
Vitamin B9
98%390μg
Folates and Folic Acid
590 μgvs390 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

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5.56%5mg
Vitamin C
539%485mg
Ascorbic acid
5 mgvs485 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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17.3%2.6mg
Vitamin E
NA
Tocopherols and Tocotrienols
2.6 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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66.7%80μg
Vitamin K
NA
Phytomenadione or phylloquinone
80 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

37%370mg
Calcium
40%400mg
370 mgvs400 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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149%1.34mg
Copper
41%0.37mg
1.34 mgvs0.37 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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323%26mg
Iron
11.3%0.9mg
26 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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78.6%330mg
Magnesium
24%100mg
330 mgvs100 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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365%8.4mg
Manganese
10%0.23mg
8.4 mgvs0.23 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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197%1380mg
Phosphorus
24.3%170mg
1380 mgvs170 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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41.8%1420mg
Potassium
52.6%1790mg
1420 mgvs1790 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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178%98μg
Selenium
NA
98 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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347%5200mg
Sodium
0%0mg
5200 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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72%7.9mg
Zinc
5.45%0.6mg
7.9 mgvs0.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.54%57g
Water
23.3%863g
57 gvs863 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Cookies, oatmeal, commercially prepared, regular vs Valencia Oranges:
Comparing minerals per 1 kilogram for Cookies, oatmeal, commercially prepared, regular vs Valencia Oranges:
Comparison of macro-nutrients per 1 kilogram:



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