Comparing Nutrients in 300 calories Cookies, gluten-free, chocolate wafer VS Oranges with Peel

Weight per 300 calories

• Cookies, gluten-free, chocolate wafer: 55.5g
• Oranges with Peel: 476g

Cookies, gluten-free, chocolate wafer have 8.6 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Which food has more nutrients per 300 calories - Cookies, gluten-free, chocolate wafer or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	6.96% 1.2g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.8% 35g	56.8% 74g	130g per day for Men 19-50 years
Sugars	31.4% 22.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 20.6g	NA	g per day for Men 19-50 years
Fiber	2.33% 0.89g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	4.02% 2.25g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.77% 0.24mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	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

	Cookies, gluten-free, chocolate wafer	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.04% 60.4mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	30% 0.27mg	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	25.4% 2.04mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	9.9% 0.23mg	NA	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	11.4% 80mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	5.55% 189mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.7mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	3.93% 0.43mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, gluten-free, chocolate wafer vs Oranges with Peel :

• Raw Oranges with Peel contain 6.6 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 300 calories for Cookies, gluten-free, chocolate wafer vs Oranges with Peel :

• Cookies, gluten-free, chocolate wafer have 7.1 times more Sodium than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 5.5 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 2.9 times more Magnesium, 1.3 times more Phosphorus, 5 times more Potassium and 515.9 times more Water than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Raw Oranges with Peel have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, gluten-free, chocolate wafer have 11.8 times more Fat, 50.9 times more Saturated Fat and 5.6 times more Omega 6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.1 times more Carbohydrate, 24.2 times more Fiber and 2.7 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Raw Oranges with Peel have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Cookies, gluten-free, chocolate wafer as well as Raw Oranges with Peel have insufficient amounts of Glucose and Sucrose in 300 kcal.