Comparing Nutrients in 300 calories Navel Oranges VS Cookies, gluten-free, vanilla sandwich, with creme filling

Weight per 300 calories

• Navel Oranges: 612g
• Cookies, gluten-free, vanilla sandwich, with creme filling: 61g

Cookies, gluten-free, vanilla sandwich, with creme filling have 10.1 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Navel Oranges or Cookies, gluten-free, vanilla sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Navel Oranges	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	13.3% 4.26g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	8.63% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	35% 45.4g	130g per day for Men 19-50 years
Sugars	71.8% 52g	39% 28.4g	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	19% 13.8g	0.32% 0.23g	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	% 12g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 27.6g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	0.8% 0.3g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	NA	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	52% 208μg	NA	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	402% 362mg	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	6.12% 0.92mg	NA	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

	Navel Oranges	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	26.3% 263mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	3.04% 0.027mg	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	9.95% 0.8mg	2.6% 0.21mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	1.9% 7.9mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	5.98% 0.14mg	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	20% 141mg	3.4% 23.7mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	1.88% 64mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	8.15% 122mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	14.2% 526g	0.027% 1g	3700g per day for Men 19-50 years

Navel Oranges VS Cookies, Gluten-free, Vanilla Sandwich, With Creme Filling Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Navel Oranges or Cookies, gluten-free, vanilla sandwich, with creme filling?

Lets compare vitamin content per 300 calories of Navel Oranges vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• Both Raw Navel Oranges and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Navel Oranges vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• 300 calories of Navel Oranges have 30.9 times more Calcium, 8.7 times more Copper, 3.8 times more Iron, 8.5 times more Magnesium, 1.3 times more Manganese, 5.9 times more Phosphorus, 15.9 times more Potassium and 517.9 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 300 kcal of Cookies, gluten-free, vanilla sandwich, with creme filling contain 20 times more Sodium than Raw Navel Oranges.
• 300 calories of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.7 times more Carbohydrate, 1.8 times more Sugars, 59.6 times more Fructose, 44.3 times more Fiber and 3.4 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 300 kcal of Cookies, gluten-free, vanilla sandwich, with creme filling contain 13.6 times more Fat, 41 times more Saturated Fat, 4.7 times more Omega 3 and 10.4 times more Omega 6 than Raw Navel Oranges.
• Both Navel Oranges and Cookies, gluten-free, vanilla sandwich, with creme filling offer comparable quantities of Energy per 300 calories.
• 300 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Fiber and Protein