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

Weight per 100 calories

• Cookies, gluten-free, lemon wafer: 19.4g
• Oranges with Peel: 159g

Cookies, gluten-free, lemon wafer have 8.2 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, lemon wafer or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.84% 4.7g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	6.37% 2.04g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	2.92% 0.5g	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	11% 14.4g	19% 24.6g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	% 8.2g	NA	g per day for Men 19-50 years
Fiber	0% 0g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	0% 0g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	0.73% 0.009mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.079% 0.013mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	4.04% 0.61mg	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, lemon wafer	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.17% 1.75mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0.44% 0.035mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	0.14% 0.58mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	0.16% 0.004mg	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	1.1% 7.57mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	0.21% 7mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.44% 21.6mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	0.053% 0.006mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.006% 0.22g	3.53% 131g	3700g per day for Men 19-50 years

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

• Raw Oranges with Peel contain 18.2 times more Vitamin B1, 5.5 times more Vitamin B2, 62.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.

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

• Cookies, gluten-free, lemon wafer have 6.8 times more Sodium than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 63.6 times more Calcium, more Copper, 36.3 times more Iron, 38.1 times more Magnesium, 4.6 times more Phosphorus, 44.5 times more Potassium, more Selenium, 30 times more Zinc and 600.7 times more Water than Cookies, gluten-free, lemon wafer.

Comparison of macro-nutrients per 100 calories:

• Cookies, gluten-free, lemon wafer have 9.9 times more Fat, 36.7 times more Saturated Fat and 7.1 times more Omega 6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.3 times more Omega 3, 1.7 times more Carbohydrate, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Raw Oranges with Peel have similar amounts of Energy per 100 kcal.
• Both Cookies, gluten-free, lemon wafer as well as Raw Oranges with Peel have insufficient amounts of Glucose and Sucrose in 100 kcal.