Comparing Nutrients in 300 calories Cookies, chocolate sandwich, with creme filling, regular VS Oranges

Weight per 300 calories

• Cookies, chocolate sandwich, with creme filling, regular: 64.7g
• Oranges: 638g

Cookies, chocolate sandwich, with creme filling, regular have 9.9 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 300 calories - Cookies, chocolate sandwich, with creme filling, regular or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%
Oranges	7%	2%	91%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	57.7% 75g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	82.3% 59.7g	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	0.62% 0.45g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 25.2g	NA	g per day for Men 19-50 years
Fiber	4.93% 1.88g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	6% 3.37g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular	Oranges	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.14% 0.015mg	29.5% 0.38mg	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	9.86% 39.4μg	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	377% 340mg	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	10.6% 1.6mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.8% 17.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular	Oranges	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	32% 0.29mg	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	98% 7.85mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	7.24% 30.4mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	6.94% 0.16mg	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	8.6% 60mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	4.45% 151mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	6.1% 3.36μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	16.7% 251mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.35% 0.48mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.054% 2g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, chocolate sandwich, with creme filling, regular vs Oranges:

• Cookies, chocolate sandwich, with creme filling, regular have 1.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 108.6 times more Vitamin A, 4.4 times more Vitamin B1, 1.7 times more Vitamin B2, 9.1 times more Vitamin B5, 25.8 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Raw Oranges have similar amounts of Vitamin B3 per 300 kcal.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, chocolate sandwich, with creme filling, regular vs Oranges:

• Cookies, chocolate sandwich, with creme filling, regular have 12.3 times more Iron, 2.8 times more Manganese and more Sodium than Raw Oranges.
• While Raw Oranges contain 18.8 times more Calcium, 1.3 times more Copper, 2.1 times more Magnesium, 1.5 times more Phosphorus, 7.6 times more Potassium and 275.4 times more Water than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Raw Oranges have similar amounts of Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, chocolate sandwich, with creme filling, regular have 16.2 times more Fat, 38.1 times more Saturated Fat, 4.3 times more Omega 3 and 18.3 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.6 times more Carbohydrate, 2.3 times more Sugars, 8.2 times more Fiber and 1.8 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• Both Cookies, chocolate sandwich, with creme filling, regular and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Cookies, chocolate sandwich, with creme filling, regular as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.