Comparing Nutrients in 500 calories Cookies, brownies, commercially prepared, reduced fat, with added fiber VS Navel Oranges

Weight per 500 calories

• Cookies, brownies, commercially prepared, reduced fat, with added fiber: 145g
• Navel Oranges: 1020g

Cookies, brownies, commercially prepared, reduced fat, with added fiber have 7 times more energy per 100g than Navel Oranges. It has high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Cookies, brownies, commercially prepared, reduced fat, with added fiber or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, commercially prepared, reduced fat, with added fiber	3%	25%	72%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	34.8% 0.56g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.2g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.2g	98% 128g	130g per day for Men 19-50 years
Sugars	77.4% 56g	120% 86.7g	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	NA	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	42.3% 16g	59% 22.4g	38g per day for Men 19-50 years
Protein	7.17% 4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Navel 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	21.5% 0.26mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.028mg	62% 0.81mg	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	15.2% 61μg	86.7% 347μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.029μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	670% 603mg	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	5.7% 0.86mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.66% 11.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, commercially prepared, reduced fat, with added fiber	Navel Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	44.2% 0.4mg	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	36% 2.9mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	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	12.2% 85.5mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.97% 36g	23.7% 877g	3700g per day for Men 19-50 years

Cookies, Brownies, Commercially Prepared, Reduced Fat, With Added Fiber VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, brownies, commercially prepared, reduced fat, with added fiber or Navel Oranges?

Lets compare vitamin content per 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Navel Oranges:

• 500 kcal of Raw Navel Oranges contain more Vitamin A, 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 29.3 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin E than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Navel Oranges:

• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 2.2 times more Iron, more Selenium and 41.2 times more Sodium than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain more Calcium, 1.5 times more Copper, 2.5 times more Magnesium, 2.7 times more Phosphorus, 8.2 times more Potassium and 24.4 times more Water than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber lack sufficient amounts of Calcium and Potassium
• 500 calories of Navel Oranges lack sufficient amounts of Selenium
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Raw Navel Oranges lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber have 9.2 times more Fat, 23.1 times more Saturated Fat, 6.1 times more Omega 3 and 13.6 times more Omega 6 than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.4 times more Carbohydrate, 1.5 times more Sugars, 1.4 times more Fiber and 2.3 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
• Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Navel Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, brownies, commercially prepared, reduced fat, with added fiber provide inadequate amounts of Protein
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6