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

Weight per 300 calories

• Navel Oranges: 612g
• Cookies, vanilla sandwich with creme filling: 62g

Cookies, vanilla sandwich with creme filling have 9.9 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, vanilla sandwich with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cookies, vanilla sandwich with creme filling	4%	37%	59%

Macro Nutrients

	Navel Oranges	Cookies, 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% 12.4g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	25.6% 4.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	34.4% 44.8g	130g per day for Men 19-50 years
Sugars	71.8% 52g	33.7% 24.4g	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	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 26.2g	NA	g per day for Men 19-50 years
Fiber	35.4% 13.5g	2.45% 0.93g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	0.86% 0.011mg	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	7.76% 31μg	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	402% 362mg	0% 0mg	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	6.12% 0.92mg	6.63% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cookies, vanilla sandwich with creme filling	Recommended Dietary Allowance
Calcium	26.3% 263mg	1.68% 16.8mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	7.87% 0.071mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	2.07% 8.7mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	7.9% 0.18mg	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	6.65% 46.6mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	1.66% 56.5mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.4% 1.86μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	2.26% 0.25mg	11mg per day for Men 19-50 years
Water	14.2% 526g	0.037% 1.37g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Navel Oranges have more Vitamin A, 2.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 6.5 times more Vitamin B5, 43.3 times more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin C than Cookies, vanilla sandwich with creme filling.
• Both Navel Oranges and Cookies, vanilla sandwich with creme filling provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Navel Oranges as well as Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Navel Oranges have 15.7 times more Calcium, 3.4 times more Copper, 7.7 times more Magnesium, 3 times more Phosphorus, 18 times more Potassium and 385.2 times more Water than Cookies, vanilla sandwich with creme filling.
• While 300 kcal of Cookies, vanilla sandwich with creme filling contain 1.7 times more Iron and 39.4 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Cookies, vanilla sandwich with creme filling contain similar levels of Manganese per 300 calories.
• 300 calories of Cookies, vanilla sandwich with creme filling lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Navel Oranges as well as Cookies, vanilla sandwich with creme filling lack sufficient amounts of Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Navel Oranges have 1.7 times more Carbohydrate, 2.1 times more Sugars, 14.5 times more Fiber and 2 times more Protein than Cookies, vanilla sandwich with creme filling.
• While 300 kcal of Cookies, vanilla sandwich with creme filling contain 13.5 times more Fat, 5.9 times more Omega 3 and 30.9 times more Omega 6 than Raw Navel Oranges.
• Both Navel Oranges and Cookies, 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, vanilla sandwich with creme filling provide inadequate amounts of Fiber and Protein