Comparing Nutrients in 500 calories Cookies, sugar wafer, chocolate-covered VS Oranges

Weight per 500 calories

• Cookies, sugar wafer, chocolate-covered: 95g
• Oranges: 1064g

Cookies, sugar wafer, chocolate-covered have 11.2 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, sugar wafer, chocolate-covered or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Oranges	7%	2%	91%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.2g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	51.2% 16.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	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	48.3% 62.7g	96% 125g	130g per day for Men 19-50 years
Sugars	68% 49g	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	8.5% 3.23g	67% 25.5g	38g per day for Men 19-50 years
Protein	5.86% 3.28g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Oranges	Recommended Dietary Allowance
Vitamin A	0.11% 0.95μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.45% 0.089mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	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	3.5% 0.046mg	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	3.56% 14.3μg	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.94% 0.14μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.05mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.47% 6.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	28% 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	14.7% 1.18mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	10% 42.8mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	NA	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	16% 111mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	9.33% 5.13μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	8.75% 131mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, sugar wafer, chocolate-covered vs Oranges:

• Cookies, sugar wafer, chocolate-covered have more Vitamin B12 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 123.1 times more Vitamin A, 10.4 times more Vitamin B1, 2.1 times more Vitamin B2, 4.9 times more Vitamin B3, 14 times more Vitamin B6, 22.4 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Raw Oranges have similar amounts of Vitamin E per 500 kcal.
• Both Cookies, sugar wafer, chocolate-covered as well as Raw Oranges have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, sugar wafer, chocolate-covered vs Oranges:

• Cookies, sugar wafer, chocolate-covered have more Sodium than Raw Oranges.
• While Raw Oranges contain more Calcium, 1.9 times more Copper, 2.5 times more Magnesium, 1.3 times more Phosphorus, 6.5 times more Potassium, 1.3 times more Zinc and 561.2 times more Water than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Raw Oranges have similar amounts of Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, sugar wafer, chocolate-covered have 20.5 times more Fat, 102.7 times more Saturated Fat, 3.7 times more Omega 3 and 19.3 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 2 times more Carbohydrate, 2 times more Sugars, 7.9 times more Fiber and 3 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Cookies, sugar wafer, chocolate-covered as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.