Comparing Nutrients in 500 calories Cookie, with peanut butter filling, chocolate-coated VS Valencia Oranges

Weight per 500 calories

• Cookie, with peanut butter filling, chocolate-coated: 89g
• Valencia Oranges: 1020g

Cookie, with peanut butter filling, chocolate-coated has 11.5 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 500 calories - Cookie, with peanut butter filling, chocolate-coated or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.4g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	53.4% 17g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	31.7% 5.4g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.2% 47g	93% 121g	130g per day for Men 19-50 years
Sugars	38% 27.5g	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	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	8.2% 3.1g	67% 25.5g	38g per day for Men 19-50 years
Protein	13% 7.2g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.12mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.16% 0.08mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	49.5% 0.64mg	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% 56μg	99% 398μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.37% 0.009μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	550% 495mg	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	25.6% 3.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.1% 31mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	42% 0.38mg	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	23.4% 1.87mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	3.6% 15mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	10.2% 0.23mg	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	4.7% 33mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	12% 6.5μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookie, with peanut butter filling, chocolate-coated vs Valencia Oranges:

• Cookie, with peanut butter filling, chocolate-coated has 1.4 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 7.1 times more Vitamin B1, 5.1 times more Vitamin B2, 5.9 times more Vitamin B5, 7.1 times more Vitamin B6, 7.1 times more Vitamin B9 and more Vitamin C than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookie, with peanut butter filling, chocolate-coated vs Valencia Oranges:

• Cookie, with peanut butter filling, chocolate-coated has 1.4 times more Copper, 2 times more Iron, 2.6 times more Manganese and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 13.1 times more Calcium, 6.7 times more Magnesium, 5.3 times more Phosphorus, 9.5 times more Potassium, 3.4 times more Zinc and 550.1 times more Water than Cookie, with peanut butter filling, chocolate-coated.

Comparison of macro-nutrients per 500 calories:

• Cookie, with peanut butter filling, chocolate-coated has 10.3 times more Fat, 47.8 times more Saturated Fat, 1.3 times more Omega 3 and 12 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.6 times more Carbohydrate, 8.2 times more Fiber and 1.5 times more Protein than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
• Both Cookie, with peanut butter filling, chocolate-coated as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.