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Comparing Nutrients in 5 ounces Valencia OrangesVS Cookies, graham crackers, chocolate-coated

Macros Ratio

Protein Fat Carbs

Valencia Oranges
8%
5%
87%
Cookies, graham crackers, chocolate-coated
3%
45%
52%
5 oz ▼

Macro Nutrients

2.4%69.5kcal
Energy
24.4%709kcal
69.5 kcalvs709 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.44%0.43g
Fat
37.7%36.6g
0.43 gvs36.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.05g
Saturated Fat
76%24.4g
0.05 gvs24.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.4%0.023g
Omega 3
4.7%0.075g
0.023 gvs0.075 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.37%0.062g
Omega 6
37.6%6.4g
0.062 gvs6.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0.49%1.4mg
0 mgvs1.4 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g
Carbohydrate
73%95g
17 gvs95 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
73%53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs53 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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9.33%3.54g
Fiber
8.2%3.1g
3.54 gvs3.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.63%1.47g
Protein
10%5.67g
1.47 gvs5.67 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

1.9%17μg
Vitamin A
0.31%2.83μg
RAE, retinol activity equivalents
17 μgvs2.83 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.3%0.12mg
Vitamin B1
32%0.38mg
Thiamine
0.12 mgvs0.38 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.36%0.057mg
Vitamin B2
16.4%0.21mg
Riboflavin
0.057 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.43%0.39mg
Vitamin B3
15%2.4mg
Niacin, nicotinic acid, niacinamide
0.39 mgvs2.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
7.1%0.35mg
Vitamin B5
10.7%0.53mg
Pantothenic acid
0.35 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.87%0.089mg
Vitamin B6
6.98%0.091mg
Pyridoxine
0.089 mgvs0.091 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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14%55.3μg
Vitamin B9
17.7%71μg
Folates and Folic Acid
55.3 μgvs71 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
5.9%0.14μg
Cobalamin
0 μgvs0.14 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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76.4%68.7mg
Vitamin C
0.16%0.14mg
Ascorbic acid
68.7 mgvs0.14 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0.24%1.4IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs1.4 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
9.36%1.4mg
Tocopherols and Tocotrienols
NA mgvs1.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
7.56%9.07μg
Phytomenadione or phylloquinone
NA μgvs9.07 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

5.67%56.7mg
Calcium
6.52%65.2mg
56.7 mgvs65.2 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.83%0.052mg
Copper
30.6%0.27mg
0.052 mgvs0.27 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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1.6%0.13mg
Iron
35.4%2.83mg
0.13 mgvs2.83 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.37%14mg
Magnesium
5.4%22.7mg
14 mgvs22.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1.4%0.033mg
Manganese
28.6%0.66mg
0.033 mgvs0.66 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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3.44%24mg
Phosphorus
17.6%123mg
24 mgvs123 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.46%254mg
Potassium
11%378mg
254 mgvs378 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
28.6%15.7μg
NA μgvs15.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
25%376mg
0 mgvs376 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.77%0.085mg
Zinc
2.58%0.28mg
0.085 mgvs0.28 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.3%122g
Water
0.077%2.83g
122 gvs2.83 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 Valencia Oranges vs Cookies, graham crackers, chocolate-coated:
Comparing minerals per 5 ounces for Valencia Oranges vs Cookies, graham crackers, chocolate-coated:
Comparison of macro-nutrients per 5 ounces:



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