Comparing Nutrients in 500 calories Cookies, sugar wafers with creme filling, regular VS Oranges with Peel

Weight per 500 calories

• Cookies, sugar wafers with creme filling, regular: 100g
• Oranges with Peel: 794g

Cookies, sugar wafers with creme filling, regular have 8 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, sugar wafers with creme filling, regular or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafers with creme filling, regular	3%	41%	56%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, sugar wafers with creme filling, regular	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	5.73% 0.092g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	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	54% 70.4g	95% 123g	130g per day for Men 19-50 years
Sugars	59% 42.8g	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	% 40.4g	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	94% 35.7g	38g per day for Men 19-50 years
Protein	6.83% 3.82g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafers with creme filling, regular	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.2% 0.12mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.87% 0.39mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	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	19% 76.7μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	16.6% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.74% 2.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafers with creme filling, regular	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.7% 27mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	7.3% 0.066mg	50.3% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	46.4% 3.7mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	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	10.2% 71.7mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	3.43% 117mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	6.84% 103mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.045% 1.65g	17.7% 653g	3700g per day for Men 19-50 years

Cookies, Sugar Wafers With Creme Filling, Regular VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, sugar wafers with creme filling, regular or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Cookies, sugar wafers with creme filling, regular vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain more Vitamin A, 21.5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.8 times more Vitamin B3, 6.7 times more Vitamin B5, 17.2 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafers with creme filling, regular.
• 500 calories of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cookies, sugar wafers with creme filling, regular vs Oranges with Peel :

• 500 kcal of Raw Oranges with Peel contain 20.7 times more Calcium, 6.9 times more Copper, 1.7 times more Iron, 7 times more Magnesium, 2.4 times more Phosphorus, 13.3 times more Potassium, 1.5 times more Selenium and 395.1 times more Water than Cookies, sugar wafers with creme filling, regular.
• 500 calories of Cookies, sugar wafers with creme filling, regular lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Selenium
• Both Cookies, sugar wafers with creme filling, regular 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, sugar wafers with creme filling, regular have 9.7 times more Fat, 42.7 times more Saturated Fat and 7.3 times more Omega 6 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.7 times more Carbohydrate, 22.4 times more Fiber and 2.7 times more Protein than Cookies, sugar wafers with creme filling, regular.
• Both Cookies, sugar wafers with creme filling, regular and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, sugar wafers with creme filling, regular provide inadequate amounts of Fiber and Protein
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Cookies, sugar wafers with creme filling, regular as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 500 calories.