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

Weight per 300 calories

• Cookies, gluten-free, lemon wafer: 58.3g
• Oranges with Peel: 476g

Cookies, gluten-free, lemon wafer have 8.2 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.

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, lemon wafer or Oranges with Peel ?

Macros Ratio

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

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	3.57% 0.057g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	8.76% 1.5g	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	33.3% 43.3g	56.8% 74g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	% 24.6g	NA	g per day for Men 19-50 years
Fiber	0% 0g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	0% 0g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	2.2% 0.026mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.24% 0.038mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	12% 1.8mg	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, lemon wafer	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.52% 5.24mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	1.3% 0.1mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	0.42% 1.75mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	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	3.25% 22.7mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	4.3% 64.7mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	0.16% 0.017mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.018% 0.65g	10.6% 392g	3700g per day for Men 19-50 years

Cookies, Gluten-free, Lemon Wafer VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, gluten-free, lemon wafer or Oranges with Peel ?

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

• 300 kcal of Raw Oranges with Peel contain 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.
• 300 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

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

• 300 kcal of Raw Oranges with Peel contain 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 and 600.7 times more Water than Cookies, gluten-free, lemon wafer.
• 300 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Selenium
• Both Cookies, gluten-free, lemon wafer as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, gluten-free, lemon wafer have 9.9 times more Fat, 36.7 times more Saturated Fat and 7.1 times more Omega 6 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.7 times more Carbohydrate, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Oranges with Peel offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Cookies, gluten-free, lemon wafer as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 300 calories.