Comparing Nutrients in 100 calories Cookies, gluten-free, chocolate wafer VS Oranges with Peel

Weight per 100 calories

• Cookies, gluten-free, chocolate wafer: 18.5g
• Oranges with Peel: 159g

Cookies, gluten-free, chocolate wafer have 8.6 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Which food has more nutrients per 100 calories - Cookies, gluten-free, chocolate wafer or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	8.84% 2.83g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	1.43% 0.023g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.93% 11.6g	19% 24.6g	130g per day for Men 19-50 years
Sugars	10.5% 7.58g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.86g	NA	g per day for Men 19-50 years
Fiber	0.78% 0.3g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	1.34% 0.75g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Oranges with Peel	Recommended Dietary Allowance
Calcium	2% 20mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	10% 0.09mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.48% 0.68mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	1.8% 7.58mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	3.3% 0.076mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.8% 26.6mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	1.85% 63mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	NA	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.6mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.007% 0.25g	3.53% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, gluten-free, chocolate wafer vs Oranges with Peel :

• Raw Oranges with Peel contain 6.6 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 100 calories for Cookies, gluten-free, chocolate wafer vs Oranges with Peel :

• Cookies, gluten-free, chocolate wafer have 7.1 times more Sodium than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 5.5 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 2.9 times more Magnesium, 1.3 times more Phosphorus, 5 times more Potassium and 515.9 times more Water than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Raw Oranges with Peel have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, gluten-free, chocolate wafer have 11.8 times more Fat, 50.9 times more Saturated Fat and 5.6 times more Omega 6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.1 times more Carbohydrate, 24.2 times more Fiber and 2.7 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Raw Oranges with Peel have similar amounts of Energy and Omega 3 per 100 kcal.
• Both Cookies, gluten-free, chocolate wafer as well as Raw Oranges with Peel have insufficient amounts of Glucose and Sucrose in 100 kcal.