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

Weight per 300 calories

• Florida Oranges: 652g
• Cookies, gluten-free, lemon wafer: 58.3g

Cookies, gluten-free, lemon wafer have 11.2 times more energy per unit of mass than Raw Florida Oranges, which is very high in comparison to other foods. Florida Oranges having low energy density.

Which food has more nutrients per 300 calories - Florida Oranges or Cookies, gluten-free, lemon wafer?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Florida Oranges	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	3.57% 0.057g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	8.76% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	82.2% 59.6g	34% 24.6g	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	NA	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 24.6g	g per day for Men 19-50 years
Fiber	41% 15.7g	0% 0g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	7.97% 71.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	2.2% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	0.24% 0.038mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	0% 0mg	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	27.7% 111μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	326% 293mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.83% 1.17mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	28% 280mg	0.52% 5.24mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	0% 0mg	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	7.34% 0.59mg	1.3% 0.1mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	0.42% 1.75mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	0.48% 0.011mg	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% 78.3mg	3.25% 22.7mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	0.62% 21mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.3% 64.7mg	1500mg per day for Men 19-50 years
Zinc	4.74% 0.52mg	0.16% 0.017mg	11mg per day for Men 19-50 years
Water	15.4% 568g	0.018% 0.65g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges have 24.9 times more Vitamin B1, 6.1 times more Vitamin B2, 68.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 1.5 times more Vitamin E than Raw Florida Oranges.

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

• Raw Florida Oranges have 53.5 times more Calcium, more Copper, 5.6 times more Iron, 37.3 times more Magnesium, 14.1 times more Manganese, 3.4 times more Phosphorus, 52.6 times more Potassium, more Selenium, 29.9 times more Zinc and 871.1 times more Water than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain more Sodium than Raw Florida Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Florida Oranges have 1.3 times more Omega 3, 1.7 times more Carbohydrate, 2.4 times more Sugars, more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While Cookies, gluten-free, lemon wafer contain 10.3 times more Fat, 37.5 times more Saturated Fat and 7.4 times more Omega 6 than Raw Florida Oranges.
• Both Raw Florida Oranges and Cookies, gluten-free, lemon wafer have similar amounts of Energy per 300 kcal.
• Both Raw Florida Oranges as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Glucose and Sucrose in 300 kcal.