Comparing Nutrients in 300 calories Cookies, sugar wafer, with creme filling, sugar free VS Oranges

Weight per 300 calories

• Cookies, sugar wafer, with creme filling, sugar free: 56.5g
• Oranges: 638g

Cookies, sugar wafer, with creme filling, sugar free have 11.3 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, sugar wafer, with creme filling, sugar free or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%
Oranges	7%	2%	91%

Macro Nutrients

	Cookies, sugar wafer, with creme filling, sugar free	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	26.2% 0.42g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.65g	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	28.8% 37.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	3.6% 2g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, with creme filling, sugar free	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.5% 0.085mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.39% 0.005mg	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	5.93% 23.7μg	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	11.6% 1.74mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.22% 1.47μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, with creme filling, sugar free	Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	2.4% 0.021mg	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	9.1% 0.73mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.95mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	6.24% 0.14mg	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	3.23% 22.6mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	0.95% 32.2mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	6.47% 3.56μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, sugar wafer, with creme filling, sugar free vs Oranges:

• Cookies, sugar wafer, with creme filling, sugar free have 1.5 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 4.1 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3, 28.8 times more Vitamin B5, 75.3 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cookies, sugar wafer, with creme filling, sugar free vs Oranges:

• Raw Oranges contain more Calcium, 13.4 times more Copper, 16.1 times more Magnesium, 4 times more Phosphorus, 35.9 times more Potassium, 4 times more Zinc and 1400.1 times more Water than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Raw Oranges have similar amounts of Iron, Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, sugar wafer, with creme filling, sugar free have 21.1 times more Fat, 25.1 times more Saturated Fat, 9.4 times more Omega 3 and 49.2 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 2 times more Carbohydrate, more Sugars, 1.9 times more Fiber and 3 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, sugar wafer, with creme filling, sugar free and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Cookies, sugar wafer, with creme filling, sugar free as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.