Comparing Nutrients in 100 calories Oranges with Peel VS Cookies, fudge, cake-type (includes trolley cakes)

Weight per 100 calories

• Oranges with Peel: 159g
• Cookies, fudge, cake-type (includes trolley cakes): 28.7g

Cookies, fudge, cake-type (includes trolley cakes) have 5.5 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Oranges with Peel or Cookies, fudge, cake-type (includes trolley cakes)?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%

Macro Nutrients

	Oranges with Peel	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.23% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	17.3% 22.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.56% 1.43g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.28% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	2.15% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	1.4% 0.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	0.68% 0.009mg	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	12% 47.6μg	3.1% 12.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.96% 0.023μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	0.032% 0.029mg	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

	Oranges with Peel	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Calcium	11% 111mg	0.97% 9.74mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	9.26% 0.083mg	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	16% 1.27mg	8.9% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	2.2% 9.17mg	420mg per day for Men 19-50 years
Manganese	NA	4% 0.092mg	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	5% 35mg	3.4% 23.8mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	1.16% 39.5mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	1.88% 1.03μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	1.43% 0.16mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.091% 3.4g	3700g per day for Men 19-50 years

Oranges With Peel VS Cookies, Fudge, Cake-type (includes Trolley Cakes) Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oranges with Peel or Cookies, fudge, cake-type (includes trolley cakes)?

Lets compare vitamin content per 100 calories of Oranges with Peel vs Cookies, fudge, cake-type (includes trolley cakes):

• 100 calories of Oranges with Peel have more Vitamin A, 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 7.5 times more Vitamin B5, 16.6 times more Vitamin B6, 3.9 times more Vitamin B9 and 3933.2 times more Vitamin C than Cookies, fudge, cake-type (includes trolley cakes).
• 100 calories of Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Oranges with Peel vs Cookies, fudge, cake-type (includes trolley cakes):

• 100 calories of Oranges with Peel have 11.4 times more Calcium, 1.8 times more Iron, 2.4 times more Magnesium, 1.5 times more Phosphorus, 7.9 times more Potassium and 38.6 times more Water than Cookies, fudge, cake-type (includes trolley cakes).
• While 100 kcal of Cookies, fudge, cake-type (includes trolley cakes) contain 17.3 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, fudge, cake-type (includes trolley cakes) contain similar levels of Copper per 100 calories.
• 100 calories of Cookies, fudge, cake-type (includes trolley cakes) lack sufficient amounts of Calcium, Potassium and Selenium
• Both Raw Oranges with Peel as well as Cookies, fudge, cake-type (includes trolley cakes) lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oranges with Peel have 8.9 times more Fiber and 1.4 times more Protein than Cookies, fudge, cake-type (includes trolley cakes).
• Both Oranges with Peel and Cookies, fudge, cake-type (includes trolley cakes) offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Oranges with Peel as well as Cookies, fudge, cake-type (includes trolley cakes) provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.