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

Weight per 100 calories

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

Cookies, gluten-free, lemon wafer have 8.2 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	4.84% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	6.37% 2.04g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	11% 14.4g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	18.8% 7.14g	0% 0g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	2.3% 20.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	0.73% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	0.079% 0.013mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	0% 0mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	NA	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	4.04% 0.61mg	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, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	11% 111mg	0.17% 1.75mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	0% 0mg	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	0.44% 0.035mg	8mg per day for Men 19-50 years
Magnesium	5.3% 22.2mg	0.14% 0.58mg	420mg per day for Men 19-50 years
Manganese	NA	0.16% 0.004mg	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	1.1% 7.57mg	700mg per day for Men 19-50 years
Potassium	9.15% 311mg	0.21% 7mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.17mg	1.44% 21.6mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	0.053% 0.006mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.006% 0.22g	3700g per day for Men 19-50 years

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

• Raw Oranges with Peel have 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 Oranges with Peel vs Cookies, gluten-free, lemon wafer:

• Raw Oranges with Peel have 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.
• While Cookies, gluten-free, lemon wafer contain 6.8 times more Sodium than Raw Oranges with Peel .

Comparison of macro-nutrients per 100 calories:

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