Comparing Nutrients in 300 calories Cookies, sugar wafers with creme filling, regular VS Florida Oranges

Weight per 300 calories

• Cookies, sugar wafers with creme filling, regular: 59.8g
• Florida Oranges: 652g

Cookies, sugar wafers with creme filling, regular have 10.9 times more energy per 100g than Florida Oranges. It has very high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Which food has more nutrients per 300 calories - Cookies, sugar wafers with creme filling, regular or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	22.2% 7.1g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	8.97% 1.53g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42.2g	58% 75.3g	130g per day for Men 19-50 years
Sugars	35.4% 25.7g	82.2% 59.6g	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	% 24.3g	NA	g per day for Men 19-50 years
Fiber	2.5% 0.96g	41% 15.7g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.84% 0.022mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.072mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.15% 1.3mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.98% 0.026mg	25.6% 0.33mg	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	11.5% 46μg	27.7% 111μg	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	326% 293mg	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	9.96% 1.5mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.05% 1.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Florida Oranges	Recommended Dietary Allowance
Calcium	1.6% 16mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.039mg	28.3% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	28% 2.23mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	2.28% 9.56mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	6.8% 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	6.15% 43mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	4.02% 2.2μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	4.1% 61.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.34% 0.26mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	15.4% 568g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, sugar wafers with creme filling, regular vs Florida Oranges:

• Cookies, sugar wafers with creme filling, regular have 1.3 times more Vitamin E than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, 29.5 times more Vitamin B1, 3.6 times more Vitamin B2, 2 times more Vitamin B3, 6.9 times more Vitamin B5, 12.9 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cookies, sugar wafers with creme filling, regular vs Florida Oranges:

• Cookies, sugar wafers with creme filling, regular have 3.8 times more Iron, 1.6 times more Manganese and more Sodium than Raw Florida Oranges.
• While Raw Florida Oranges contain 17.4 times more Calcium, 6.4 times more Copper, 6.8 times more Magnesium, 1.8 times more Phosphorus, 15.8 times more Potassium, 1.5 times more Selenium, 2 times more Zinc and 572.9 times more Water than Cookies, sugar wafers with creme filling, regular.

Comparison of macro-nutrients per 300 calories:

• Cookies, sugar wafers with creme filling, regular have 10.1 times more Fat, 43.6 times more Saturated Fat and 7.5 times more Omega 6 than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.3 times more Omega 3, 1.8 times more Carbohydrate, 2.3 times more Sugars, 16.4 times more Fiber and 2 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Raw Florida Oranges have similar amounts of Energy per 300 kcal.
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.