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

Weight per 300 calories

• Sage Valley, Gluten Free Vanilla Sandwich Cookies: 60g
• Valencia Oranges: 612g

Sage Valley, Gluten Free Vanilla Sandwich Cookies have 10.2 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sage Valley, Gluten Free Vanilla Sandwich Cookies	3%	40%	57%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	1.6% 0.27g	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	56% 72.8g	130g per day for Men 19-50 years
Sugars	36.4% 26.4g	NA	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	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sage Valley, Gluten Free Vanilla Sandwich Cookies	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.02% 10.2mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	4.14% 0.037mg	25% 0.23mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	2.43% 10.2mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	5.4% 0.12mg	6.12% 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	4.04% 28.3mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	2.55% 86.6mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.033% 1.24g	14.3% 529g	3700g per day for Men 19-50 years

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

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

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

• Sage Valley, Gluten Free Vanilla Sandwich Cookies have more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 24 times more Calcium, 6.1 times more Copper, 2 times more Iron, 6 times more Magnesium, 3.7 times more Phosphorus, 12.7 times more Potassium, 2.1 times more Zinc and 426.8 times more Water than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies and Raw Valencia Oranges have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sage Valley, Gluten Free Vanilla Sandwich Cookies have 7.3 times more Fat, 16.6 times more Saturated Fat, 4.9 times more Omega 3 and 6.6 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Carbohydrate, 25.5 times more Fiber and 3.4 times more Protein than Sage Valley, Gluten Free Vanilla Sandwich Cookies.
• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
• Both Sage Valley, Gluten Free Vanilla Sandwich Cookies as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 300 kcal.