Comparing Nutrients in 100 calories Cookies, gluten-free, vanilla sandwich, with creme filling VS Oranges

Weight per 100 calories

• Cookies, gluten-free, vanilla sandwich, with creme filling: 20.3g
• Oranges: 213g

Cookies, gluten-free, vanilla sandwich, with creme filling have 10.5 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Cookies, gluten-free, vanilla sandwich, with creme filling or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Oranges	7%	2%	91%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.15g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	4.44% 1.42g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	5.45% 0.087g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.88% 0.49g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	19.2% 25g	130g per day for Men 19-50 years
Sugars	13% 9.47g	27.4% 20g	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	0.11% 0.077g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 9.2g	NA	g per day for Men 19-50 years
Fiber	0.27% 0.1g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.8% 0.13mg	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	16% 64μg	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	126% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, vanilla sandwich, with creme filling	Oranges	Recommended Dietary Allowance
Calcium	0.28% 2.84mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	1% 0.009mg	10.6% 0.096mg	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	0.86% 0.069mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	0.63% 2.64mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	2.3% 0.053mg	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	1.13% 7.9mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	0.63% 21.3mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	NA	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.42% 0.047mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	0.009% 0.34g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, gluten-free, vanilla sandwich, with creme filling vs Oranges:

Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw Oranges have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Cookies, gluten-free, vanilla sandwich, with creme filling vs Oranges:

• Cookies, gluten-free, vanilla sandwich, with creme filling have more Sodium than Raw Oranges.
• While Raw Oranges contain 30 times more Calcium, 10.5 times more Copper, 3.1 times more Iron, 8.1 times more Magnesium, 3.8 times more Phosphorus, 18.1 times more Potassium, 3.2 times more Zinc and 544.9 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw Oranges have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 16.3 times more Fat, 44.5 times more Saturated Fat, 5.9 times more Omega 3 and 12.8 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.7 times more Carbohydrate, 2.1 times more Sugars, 50.3 times more Fiber and 3.7 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw Oranges have similar amounts of Energy per 100 kcal.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 100 kcal.