Comparing Nutrients in 300 calories Cookies, chocolate cream covered biscuit sticks VS Navel Oranges

Weight per 300 calories

• Cookies, chocolate cream covered biscuit sticks: 67g
• Navel Oranges: 612g

Cookies, chocolate cream covered biscuit sticks have 9.1 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Cookies, chocolate cream covered biscuit sticks or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate cream covered biscuit sticks	9%	45%	46%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cookies, chocolate cream covered biscuit sticks	Navel Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.45g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0.29% 0.005g	3.44% 0.055g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	59% 76.8g	130g per day for Men 19-50 years
Sugars	23% 16.8g	71.8% 52g	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	19% 13.8g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 26.2g	g per day for Men 19-50 years
Fiber	8.83% 3.36g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	12% 6.7g	9.95% 5.57g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate cream covered biscuit sticks	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.075% 0.67μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.48% 0.032mg	37.2% 0.48mg	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	2.85% 11.4μg	52% 208μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	402% 362mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.7% 5.95mg	6.12% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate cream covered biscuit sticks	Navel Oranges	Recommended Dietary Allowance
Calcium	3.36% 33.6mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	26.5% 0.24mg	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	7.55% 0.6mg	9.95% 0.8mg	8mg per day for Men 19-50 years
Magnesium	5.75% 24mg	16% 67.3mg	420mg per day for Men 19-50 years
Manganese	NA	7.7% 0.18mg	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	17.6% 123mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	3.57% 121mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	18% 9.87μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0.41% 6.12mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.27% 10g	14.2% 526g	3700g per day for Men 19-50 years

Cookies, Chocolate Cream Covered Biscuit Sticks VS Navel Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, chocolate cream covered biscuit sticks or Navel Oranges?

Lets compare vitamin content per 300 calories of Cookies, chocolate cream covered biscuit sticks vs Navel Oranges:

• 300 calories of Cookies, chocolate cream covered biscuit sticks have more Vitamin B12 and 6.5 times more Vitamin E than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 109.5 times more Vitamin A, 8.7 times more Vitamin B1, 2.3 times more Vitamin B2, 6 times more Vitamin B3, 15 times more Vitamin B6, 18.2 times more Vitamin B9 and more Vitamin C than Cookies, chocolate cream covered biscuit sticks.
• 300 calories of Cookies, chocolate cream covered biscuit sticks have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• 300 calories of Navel Oranges have insufficient amounts of Vitamin B12
• Both Cookies, chocolate cream covered biscuit sticks as well as Raw Navel Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cookies, chocolate cream covered biscuit sticks vs Navel Oranges:

• 300 calories of Cookies, chocolate cream covered biscuit sticks have more Selenium and 23.3 times more Sodium than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 7.8 times more Calcium, 1.6 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 8.4 times more Potassium and 52 times more Water than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Navel Oranges contain similar levels of Phosphorus per 300 calories.
• 300 calories of Cookies, chocolate cream covered biscuit sticks lack sufficient amounts of Calcium, Magnesium and Potassium
• 300 calories of Navel Oranges lack sufficient amounts of Selenium
• Both Cookies, chocolate cream covered biscuit sticks as well as Raw Navel Oranges lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, chocolate cream covered biscuit sticks have 16.4 times more Fat, 81.1 times more Saturated Fat, 32 times more Omega 6 and 1.2 times more Protein than Navel Oranges.
• While 300 kcal of Raw Navel Oranges contain 2.2 times more Carbohydrate, 3.1 times more Sugars and 4 times more Fiber than Cookies, chocolate cream covered biscuit sticks.
• Both Cookies, chocolate cream covered biscuit sticks and Navel Oranges offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 6
• Both Cookies, chocolate cream covered biscuit sticks as well as Raw Navel Oranges provide inadequate amounts of Omega 3 in 300 calories.