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Comparing Nutrients in 300 calories Oranges with Peel VS Cookies, gluten-free, lemon wafer

Weight per 300 calories

Oranges with Peel
476g
Cookies, gluten-free, lemon wafer
58.3g

Cookies, gluten-free, lemon wafer have 8.2 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cookies, gluten-free, lemon wafer?

Macros Ratio

Protein Fat Carbs

Oranges with Peel
7%
4%
89%
Cookies, gluten-free, lemon wafer
0%
42%
58%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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1.47%1.43g
Fat
14.5%14g
1.43 gvs14 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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0.52%0.17g
Saturated Fat
19%6.1g
0.17 gvs6.1 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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4.76%0.076g
Omega 3
3.57%0.057g
0.076 gvs0.057 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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1.23%0.21g
Omega 6
8.76%1.5g
0.21 gvs1.5 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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

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56.8%74g
Carbohydrate
33.3%43.3g
74 gvs43.3 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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NA
Sugars
34%24.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs24.6 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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 gvs0 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
%24.6g
NA gvs24.6 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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56.4%21.4g
Fiber
0%0g
21.4 gvs0 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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11%6.2g
Protein
0%0g
6.2 gvs0 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

6.88%62μg
Vitamin A
NA
RAE, retinol activity equivalents
62 μgvsNA μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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39.7%0.48mg
Vitamin B1
2.2%0.026mg
Thiamine
0.48 mgvs0.026 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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18.3%0.24mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.24 mgvs0.043 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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15%2.4mg
Vitamin B3
0.24%0.038mg
Niacin, nicotinic acid, niacinamide
2.4 mgvs0.038 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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31.4%1.57mg
Vitamin B5
0%0mg
Pantothenic acid
1.57 mgvs0 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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34%0.44mg
Vitamin B6
0%0mg
Pyridoxine
0.44 mgvs0 mg
Recommended Dietary Allowance for Vitamin B6 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 for Vitamin B7 is 30μg per day for Men 19-50 years .

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35.7%143μg
Vitamin B9
0%0μg
Folates and Folic Acid
143 μgvs0 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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

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376%338mg
Vitamin C
NA
Ascorbic acid
338 mgvsNA mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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

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NA
Vitamin E
12%1.8mg
Tocopherols and Tocotrienols
NA mgvs1.8 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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

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Minerals

33.3%333mg
Calcium
0.52%5.24mg
333 mgvs5.24 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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30%0.27mg
Copper
0%0mg
0.27 mgvs0 mg
Recommended Dietary Allowance for Copper 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 for Fluoride is 4000μg per day for Men 19-50 years .

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47.6%3.8mg
Iron
1.3%0.1mg
3.8 mgvs0.1 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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16%66.7mg
Magnesium
0.42%1.75mg
66.7 mgvs1.75 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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NA
Manganese
0.48%0.011mg
NA mgvs0.011 mg
Recommended Dietary Allowance for Manganese 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 for Molybdenum is 45μg per day for Men 19-50 years .

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15%105mg
Phosphorus
3.25%22.7mg
105 mgvs22.7 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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27.5%933mg
Potassium
0.62%21mg
933 mgvs21 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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6.06%3.33μg
Selenium
0%0μg
3.33 μgvs0 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.63%9.52mg
Sodium
4.3%64.7mg
9.52 mgvs64.7 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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4.76%0.52mg
Zinc
0.16%0.017mg
0.52 mgvs0.017 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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10.6%392g
Water
0.018%0.65g
392 gvs0.65 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Oranges With Peel VS Cookies, Gluten-free, Lemon Wafer Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cookies, gluten-free, lemon wafer?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Cookies, gluten-free, lemon wafer:

Comparing minerals per 300 calories for Oranges with Peel vs Cookies, gluten-free, lemon wafer:

Comparison of macro-nutrients per 300 calories:




Compare more foods per 300 kcal: