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Comparing Nutrients in 5 ounces Cookies, gingersnapsVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Cookies, gingersnaps
5%
21%
74%
Navel Oranges
7%
2%
91%
5 oz ▼

Macro Nutrients

20.3%590kcal
Energy
2.4%69.5kcal
590 kcalvs69.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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14.3%14g
Fat
0.22%0.21g
14 gvs0.21 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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11%3.47g
Saturated Fat
0.075%0.024g
3.47 gvs0.024 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.47%0.1g
Omega 3
0.8%0.013g
0.1 gvs0.013 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11%1.84g
Omega 6
0.19%0.033g
1.84 gvs0.033 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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84%109g
Carbohydrate
13.7%17.8g
109 gvs17.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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39%28.2g
Sugars
16.6%12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
28.2 gvs12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
4.4%3.2g
≤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]
NA gvs3.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.8g
NA gvs2.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%6.07g
NA gvs6.07 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.2%3.1g
Fiber
8.2%3.1g
3.1 gvs3.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14%7.94g
Protein
2.3%1.3g
7.94 gvs1.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
1.9%17μg
RAE, retinol activity equivalents
0 μgvs17 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.6%0.28mg
Vitamin B1
8.03%0.096mg
Thiamine
0.28 mgvs0.096 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32%0.42mg
Vitamin B2
5.56%0.072mg
Riboflavin
0.42 mgvs0.072 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28.7%4.6mg
Vitamin B3
3.77%0.6mg
Niacin, nicotinic acid, niacinamide
4.6 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.8%0.54mg
Vitamin B5
7.4%0.37mg
Pantothenic acid
0.54 mgvs0.37 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.7%0.14mg
Vitamin B6
8.6%0.11mg
Pyridoxine
0.14 mgvs0.11 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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31%123μg
Vitamin B9
12%48μg
Folates and Folic Acid
123 μgvs48 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
93%83.8mg
Ascorbic acid
0 mgvs83.8 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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9.17%1.37mg
Vitamin E
1.4%0.21mg
Tocopherols and Tocotrienols
1.37 mgvs0.21 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.95%3.54μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
3.54 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11%109mg
Calcium
6.1%61mg
109 mgvs61 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48%0.43mg
Copper
6.14%0.055mg
0.43 mgvs0.055 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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113%9.07mg
Iron
2.3%0.18mg
9.07 mgvs0.18 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.5%69.5mg
Magnesium
3.7%15.6mg
69.5 mgvs15.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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96%2.2mg
Manganese
1.8%0.041mg
2.2 mgvs0.041 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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17%118mg
Phosphorus
4.66%32.6mg
118 mgvs32.6 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14.4%490mg
Potassium
6.92%235mg
490 mgvs235 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.23μg
Selenium
0%0μg
7.23 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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52.4%787mg
Sodium
0.094%1.4mg
787 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.1%0.78mg
Zinc
1.03%0.11mg
0.78 mgvs0.11 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.2%7.5g
Water
3.3%122g
7.5 gvs122 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Cookies, gingersnaps vs Navel Oranges:
Comparing minerals per 5 ounces for Cookies, gingersnaps vs Navel Oranges:
Comparison of macro-nutrients per 5 ounces:



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