Comparing Nutrients in 300 calories Oranges with Peel VS Cookies, graham crackers, chocolate-coated

Weight per 300 calories

• Oranges with Peel: 476g
• Cookies, graham crackers, chocolate-coated: 60g

Cookies, graham crackers, chocolate-coated have 7.9 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cookies, graham crackers, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Oranges with Peel	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	32.3% 10.3g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.21% 0.6mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	31% 40g	130g per day for Men 19-50 years
Sugars	NA	31% 22.4g	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	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	56.4% 21.4g	3.47% 1.32g	38g per day for Men 19-50 years
Protein	11% 6.2g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	6.88% 62μg	0.13% 1.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	2.95% 0.038mg	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	35.7% 143μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	376% 338mg	0.067% 0.06mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0.1% 0.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	33.3% 333mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	13% 0.12mg	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	47.6% 3.8mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	2.3% 9.6mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.28mg	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	15% 105mg	7.46% 52.2mg	700mg per day for Men 19-50 years
Potassium	27.5% 933mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	12% 6.66μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.52mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.032% 1.2g	3700g per day for Men 19-50 years

Oranges With Peel VS Cookies, Graham Crackers, Chocolate-coated Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges with Peel or Cookies, graham crackers, chocolate-coated?

Lets compare vitamin content per 300 calories of Oranges with Peel vs Cookies, graham crackers, chocolate-coated:

• 300 calories of Oranges with Peel have 51.6 times more Vitamin A, 2.9 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B3, 6.9 times more Vitamin B5, 11.5 times more Vitamin B6, 4.8 times more Vitamin B9 and 5634.9 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• 300 calories of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oranges with Peel vs Cookies, graham crackers, chocolate-coated:

• 300 calories of Oranges with Peel have 12.1 times more Calcium, 2.3 times more Copper, 3.2 times more Iron, 6.9 times more Magnesium, 2 times more Phosphorus, 5.8 times more Potassium and 326.6 times more Water than Cookies, graham crackers, chocolate-coated.
• While 300 kcal of Cookies, graham crackers, chocolate-coated contain 2 times more Selenium and 16.7 times more Sodium than Raw Oranges with Peel .
• 300 calories of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Raw Oranges with Peel as well as Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges with Peel have 1.8 times more Carbohydrate, 16.2 times more Fiber and 2.6 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 300 kcal of Cookies, graham crackers, chocolate-coated contain 10.8 times more Fat, 61.9 times more Saturated Fat and 12.9 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, graham crackers, chocolate-coated offer comparable quantities of Energy per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• 300 calories of Cookies, graham crackers, chocolate-coated provide inadequate amounts of Fiber and Protein
• Both Raw Oranges with Peel as well as Cookies, graham crackers, chocolate-coated provide inadequate amounts of Omega 3 in 300 calories.