Comparing Nutrients in 500 calories Cookies, gluten-free, vanilla sandwich, with creme filling VS Oranges

Weight per 500 calories

• Cookies, gluten-free, vanilla sandwich, with creme filling: 101g
• Oranges: 1064g

Cookies, gluten-free, vanilla sandwich, with creme filling have 10.5 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Cookies, gluten-free, vanilla sandwich, with creme filling or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%
Oranges	7%	2%	91%

Macro Nutrients

	Cookies, gluten-free, vanilla sandwich, with creme filling	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	22.2% 7.1g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.2% 75.7g	96% 125g	130g per day for Men 19-50 years
Sugars	65.3% 47.3g	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	0.53% 0.39g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	1.33% 0.51g	67% 25.5g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, vanilla sandwich, with creme filling	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	49% 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	NA	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, vanilla sandwich, with creme filling	Oranges	Recommended Dietary Allowance
Calcium	1.4% 14mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	5.07% 0.046mg	53% 0.48mg	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	4.3% 0.34mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	3.14% 13mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	9.97% 0.23mg	11.6% 0.27mg	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	5.65% 39.6mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	3.13% 106mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.12% 0.23mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, gluten-free, vanilla sandwich, with creme filling vs Oranges:

Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw Oranges have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Cookies, gluten-free, vanilla sandwich, with creme filling vs Oranges:

• Cookies, gluten-free, vanilla sandwich, with creme filling have more Sodium than Raw Oranges.
• While Raw Oranges contain 30 times more Calcium, 10.5 times more Copper, 3.1 times more Iron, 8.1 times more Magnesium, 3.8 times more Phosphorus, 18.1 times more Potassium, 3.2 times more Zinc and 544.9 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw Oranges have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, gluten-free, vanilla sandwich, with creme filling have 16.3 times more Fat, 44.5 times more Saturated Fat, 5.9 times more Omega 3 and 12.8 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.7 times more Carbohydrate, 2.1 times more Sugars, 50.3 times more Fiber and 3.7 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Cookies, gluten-free, vanilla sandwich, with creme filling as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.