Comparing Nutrients in 300 calories Sage Valley, Gluten Free Vanilla Sandwich Cookies VS Oranges

Weight per 300 calories

• Sage Valley, Gluten Free Vanilla Sandwich Cookies: 60g
• Oranges: 638g

Sage Valley, Gluten Free Vanilla Sandwich Cookies have 10.6 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Sage Valley, Gluten Free Vanilla Sandwich Cookies or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sage Valley, Gluten Free Vanilla Sandwich Cookies	3%	40%	57%
Oranges	7%	2%	91%

Macro Nutrients

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.2% 43.2g	57.7% 75g	130g per day for Men 19-50 years
Sugars	36.4% 26.4g	82.3% 59.7g	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	0.42% 0.31g	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	% 0.29g	NA	g per day for Men 19-50 years
Sucrose	% 25.8g	NA	g per day for Men 19-50 years
Fiber	1.6% 0.6g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	3.36% 1.9g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Oranges	Recommended Dietary Allowance
Vitamin A	NA	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	29.5% 0.38mg	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	NA	48% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	377% 340mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Oranges	Recommended Dietary Allowance
Calcium	1.02% 10.2mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	4.14% 0.037mg	32% 0.29mg	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	3.4% 0.27mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	2.43% 10.2mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	5.4% 0.12mg	6.94% 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	4.04% 28.3mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	2.55% 86.6mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	8.5% 127mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.17mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.033% 1.24g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sage Valley, Gluten Free Vanilla Sandwich Cookies vs Oranges:

Both Sage Valley, Gluten Free Vanilla Sandwich Cookies and Raw Oranges have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Sage Valley, Gluten Free Vanilla Sandwich Cookies vs Oranges:

• Sage Valley, Gluten Free Vanilla Sandwich Cookies have more Sodium than Raw Oranges.
• While Raw Oranges contain 25 times more Calcium, 7.7 times more Copper, 2.4 times more Iron, 6.2 times more Magnesium, 1.3 times more Manganese, 3.2 times more Phosphorus, 13.3 times more Potassium, 2.6 times more Zinc and 447.1 times more Water than Sage Valley, Gluten Free Vanilla Sandwich Cookies.

Comparison of macro-nutrients per 300 calories:

• Sage Valley, Gluten Free Vanilla Sandwich Cookies have 17.4 times more Fat, 37.2 times more Saturated Fat, 10.8 times more Omega 3 and 15.5 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.7 times more Carbohydrate, 2.3 times more Sugars, 25.5 times more Fiber and 3.2 times more Protein than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 300 kcal.