Comparing Nutrients in 500 calories Cookie, chocolate, with icing or coating VS Florida Oranges

Weight per 500 calories

• Cookie, chocolate, with icing or coating: 99g
• Florida Oranges: 1087g

Cookie, chocolate, with icing or coating has 11 times more energy per 100g than Florida Oranges. It has very high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Cookie, chocolate, with icing or coating or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cookie, chocolate, with icing or coating	4%	43%	53%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cookie, chocolate, with icing or coating	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	51% 16.3g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	96% 125g	130g per day for Men 19-50 years
Sugars	43.5% 31.6g	137% 99g	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	5.97% 2.27g	68.6% 26g	38g per day for Men 19-50 years
Protein	7.92% 4.44g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cookie, chocolate, with icing or coating	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.47mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	42.6% 0.55mg	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	14.3% 57μg	46% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.82% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	543% 489mg	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	18.3% 2.75mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, chocolate, with icing or coating	Florida Oranges	Recommended Dietary Allowance
Calcium	1.48% 14.8mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	47% 0.42mg	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	37% 2.96mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	5.87% 24.7mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	NA	11.3% 0.26mg	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	10.6% 74mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	2.76% 94mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.053% 1.97g	25.6% 947g	3700g per day for Men 19-50 years

Cookie, Chocolate, With Icing Or Coating VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookie, chocolate, with icing or coating or Florida Oranges?

Lets compare vitamin content per 500 calories of Cookie, chocolate, with icing or coating vs Florida Oranges:

• 500 calories of Cookie, chocolate, with icing or coating have 1.4 times more Vitamin E than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain more Vitamin A, 3.8 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 24.4 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Cookie, chocolate, with icing or coating.
• 500 calories of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cookie, chocolate, with icing or coating as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cookie, chocolate, with icing or coating vs Florida Oranges:

• 500 calories of Cookie, chocolate, with icing or coating have 3 times more Iron, 2.1 times more Selenium and more Sodium than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 31.6 times more Calcium, 1.6 times more Copper, 4.4 times more Magnesium, 1.8 times more Phosphorus, 19.6 times more Potassium and 480.2 times more Water than Cookie, chocolate, with icing or coating.
• 500 calories of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Florida Oranges lack sufficient amounts of Selenium
• Both Cookie, chocolate, with icing or coating as well as Raw Florida Oranges lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookie, chocolate, with icing or coating have 10.5 times more Fat, 59.9 times more Saturated Fat, 1.8 times more Omega 3 and 9.9 times more Omega 6 than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 1.9 times more Carbohydrate, 3.1 times more Sugars, 11.5 times more Fiber and 1.7 times more Protein than Cookie, chocolate, with icing or coating.
• Both Cookie, chocolate, with icing or coating and Florida Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookie, chocolate, with icing or coating provide inadequate amounts of Fiber and Protein
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6