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Comparing Nutrients in 1 pound Cookies, sugar wafers with creme filling, regularVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafers with creme filling, regular
3%
41%
56%
Navel Oranges
7%
2%
91%
1 lb ▼

Macro Nutrients

78.5%2277kcal
Energy
7.66%222kcal
2277 kcalvs222 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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109%105g
Fat
0.7%0.68g
105 gvs0.68 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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169%54g
Saturated Fat
0.24%0.077g
54 gvs0.077 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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26%0.42g
Omega 3
2.55%0.041g
0.42 gvs0.041 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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68%11.6g
Omega 6
0.61%0.1g
11.6 gvs0.1 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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246%320g
Carbohydrate
43.8%57g
320 gvs57 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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269%195g
Sugars
53%38.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
195 gvs38.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
14%10.2g
≤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 gvs10.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
%8.94g
0 gvs8.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%184g
Sucrose
%19.4g
184 gvs19.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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19%7.26g
Fiber
26.3%9.98g
7.26 gvs9.98 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31%17.4g
Protein
7.37%4.13g
17.4 gvs4.13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
6.05%54.4μg
RAE, retinol activity equivalents
0 μgvs54.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14%0.17mg
Vitamin B1
25.7%0.31mg
Thiamine
0.17 mgvs0.31 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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42%0.54mg
Vitamin B2
17.8%0.23mg
Riboflavin
0.54 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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62%9.9mg
Vitamin B3
12%1.93mg
Niacin, nicotinic acid, niacinamide
9.9 mgvs1.93 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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36%1.8mg
Vitamin B5
23.7%1.2mg
Pantothenic acid
1.8 mgvs1.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15%0.2mg
Vitamin B6
27.6%0.36mg
Pyridoxine
0.2 mgvs0.36 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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87.3%349μg
Vitamin B9
38.6%154μg
Folates and Folic Acid
349 μgvs154 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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0%0mg
Vitamin C
298%268mg
Ascorbic acid
0 mgvs268 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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75.6%11.3mg
Vitamin E
4.54%0.68mg
Tocopherols and Tocotrienols
11.3 mgvs0.68 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.94%9.53μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
9.53 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

12.2%122mg
Calcium
19.5%195mg
122 mgvs195 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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33.3%0.3mg
Copper
19.7%0.18mg
0.3 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0%0μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
0 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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211%17mg
Iron
7.37%0.59mg
17 mgvs0.59 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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17.3%72.6mg
Magnesium
12%50mg
72.6 mgvs50 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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83%1.9mg
Manganese
5.7%0.13mg
1.9 mgvs0.13 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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46.7%327mg
Phosphorus
15%104mg
327 mgvs104 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.6%531mg
Potassium
22%753mg
531 mgvs753 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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30.5%16.8μg
Selenium
0%0μg
16.8 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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31%467mg
Sodium
0.3%4.54mg
467 mgvs4.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.7%1.95mg
Zinc
3.3%0.36mg
1.95 mgvs0.36 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.2%7.53g
Water
10.5%390g
7.53 gvs390 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Cookies, sugar wafers with creme filling, regular vs Navel Oranges:
Comparing minerals per 1 pound for Cookies, sugar wafers with creme filling, regular vs Navel Oranges:
Comparison of macro-nutrients per 1 pound:



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