Comparing Nutrients in 500 calories Cookies, gluten-free, chocolate wafer VS Oranges with Peel

Weight per 500 calories

• Cookies, gluten-free, chocolate wafer: 92g
• Oranges with Peel: 794g

Cookies, gluten-free, chocolate wafer have 8.6 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Which food has more nutrients per 500 calories - Cookies, gluten-free, chocolate wafer or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	7.16% 0.11g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	95% 123g	130g per day for Men 19-50 years
Sugars	52.3% 38g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 34.3g	NA	g per day for Men 19-50 years
Fiber	3.9% 1.48g	94% 35.7g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.95% 0.4mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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

	Cookies, gluten-free, chocolate wafer	Oranges with Peel	Recommended Dietary Allowance
Calcium	10% 101mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	50.3% 0.45mg	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	42.4% 3.4mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	9.02% 38mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	NA	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	19% 133mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.034% 1.27g	17.7% 653g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, gluten-free, chocolate wafer vs Oranges with Peel :

• Raw Oranges with Peel contain 6.6 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.

Comparing minerals per 500 calories for Cookies, gluten-free, chocolate wafer vs Oranges with Peel :

• Cookies, gluten-free, chocolate wafer have 7.1 times more Sodium than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 5.5 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 2.9 times more Magnesium, 1.3 times more Phosphorus, 5 times more Potassium and 515.9 times more Water than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Raw Oranges with Peel have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, gluten-free, chocolate wafer have 11.8 times more Fat, 50.9 times more Saturated Fat and 5.6 times more Omega 6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.1 times more Carbohydrate, 24.2 times more Fiber and 2.7 times more Protein than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Raw Oranges with Peel have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Cookies, gluten-free, chocolate wafer as well as Raw Oranges with Peel have insufficient amounts of Glucose and Sucrose in 500 kcal.