Comparing Nutrients in 500 calories Cookies, peanut butter sandwich, special dietary VS Oranges

Weight per 500 calories

• Cookies, peanut butter sandwich, special dietary: 94g
• Oranges: 1064g

Cookies, peanut butter sandwich, special dietary have 11.4 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, peanut butter sandwich, special dietary or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, special dietary	7%	56%	37%
Oranges	7%	2%	91%

Macro Nutrients

	Cookies, peanut butter sandwich, special dietary	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.8% 31.8g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	67% 25.5g	38g per day for Men 19-50 years
Protein	16.7% 9.35g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, special dietary	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.48% 0.47mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	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	12.6% 50.5μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.39% 0.009μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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, peanut butter sandwich, special dietary	Oranges	Recommended Dietary Allowance
Calcium	4% 40mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	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	29.8% 2.4mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.7mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	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	20.6% 144mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	5.95% 3.27μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.75% 0.96mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.093% 3.46g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, peanut butter sandwich, special dietary vs Oranges:

• Cookies, peanut butter sandwich, special dietary have 1.6 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.9 times more Vitamin B1, 3.1 times more Vitamin B2, 5.6 times more Vitamin B5, 8.8 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cookies, peanut butter sandwich, special dietary vs Oranges:

• Cookies, peanut butter sandwich, special dietary have 2.2 times more Iron, 2.5 times more Manganese, more Sodium and 1.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 10.6 times more Calcium, 1.9 times more Copper, 2.2 times more Magnesium, 7 times more Potassium, 1.6 times more Selenium and 266.9 times more Water than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Raw Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, peanut butter sandwich, special dietary have 24.9 times more Fat, 28.9 times more Saturated Fat, 6.9 times more Omega 3 and 55.9 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 2.6 times more Carbohydrate than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Raw Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Cookies, peanut butter sandwich, special dietary as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.