Comparing Nutrients in 500 calories Cookies, Marie biscuit VS Oranges with Peel

Weight per 500 calories

• Cookies, Marie biscuit: 123g
• Oranges with Peel: 794g

Cookies, Marie biscuit have 6.4 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.

Discover which food has more nutrients per 500 calories - Cookies, Marie biscuit or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cookies, Marie biscuit	7%	23%	70%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, Marie biscuit	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.5g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	9.1% 0.15g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	95% 123g	130g per day for Men 19-50 years
Sugars	36% 26g	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	11.3% 4.3g	94% 35.7g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, Marie biscuit	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.14% 1.23μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.5% 0.67mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	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	36.3% 145μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.75% 0.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, Marie biscuit	Oranges with Peel	Recommended Dietary Allowance
Calcium	0% 0mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	14% 0.12mg	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	0% 0mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	8.2% 34.5mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	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	34% 238mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	53.5% 29.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.33% 12g	17.7% 653g	3700g per day for Men 19-50 years

Cookies, Marie Biscuit VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, Marie biscuit or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Cookies, Marie biscuit vs Oranges with Peel :

• 500 calories of Cookies, Marie biscuit have 1.5 times more Vitamin B2 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 83.8 times more Vitamin A, 8.1 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Cookies, Marie biscuit have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cookies, Marie biscuit as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cookies, Marie biscuit vs Oranges with Peel :

• 500 calories of Cookies, Marie biscuit have 1.4 times more Phosphorus, 5.3 times more Selenium and 28.7 times more Sodium than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain more Calcium, 3.6 times more Copper, more Iron, 3.2 times more Magnesium, 4.1 times more Potassium and 54.2 times more Water than Cookies, Marie biscuit.
• 500 calories of Cookies, Marie biscuit lack sufficient amounts of Calcium, Iron and Magnesium
• Both Cookies, Marie biscuit as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, Marie biscuit have 5.5 times more Fat, 23.5 times more Saturated Fat and 5.5 times more Omega 6 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.4 times more Carbohydrate and 8.3 times more Fiber than Cookies, Marie biscuit.
• Both Cookies, Marie biscuit and Oranges with Peel offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Cookies, Marie biscuit as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 500 calories.