Comparing Nutrients in 500 calories Cookies, vanilla sandwich with creme filling VS Navel Oranges

Weight per 500 calories

• Cookies, vanilla sandwich with creme filling: 104g
• Navel Oranges: 1020g

Cookies, vanilla sandwich with creme filling have 9.9 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Cookies, vanilla sandwich with creme filling or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling	4%	37%	59%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	9.64% 3.1g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.6g	98% 128g	130g per day for Men 19-50 years
Sugars	56% 40.7g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	4.1% 1.55g	59% 22.4g	38g per day for Men 19-50 years
Protein	8.3% 4.66g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.43% 0.019mg	62% 0.81mg	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	13% 51.8μg	86.7% 347μg	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	670% 603mg	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	11% 1.66mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling	Navel Oranges	Recommended Dietary Allowance
Calcium	2.8% 28mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	44.2% 0.4mg	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	28.6% 2.3mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	3.45% 14.5mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	13% 0.3mg	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	11% 77.6mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	2.77% 94mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	5.65% 3.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	26.8% 402mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	3.76% 0.41mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	23.7% 877g	3700g per day for Men 19-50 years

Cookies, Vanilla Sandwich With Creme Filling VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, vanilla sandwich with creme filling or Navel Oranges?

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

• 500 kcal of Raw Navel Oranges contain more Vitamin A, 2.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B3, 6.5 times more Vitamin B5, 43.3 times more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin C than Cookies, vanilla sandwich with creme filling.
• Both Cookies, vanilla sandwich with creme filling and Navel Oranges provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Cookies, vanilla sandwich with creme filling as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Cookies, vanilla sandwich with creme filling have 1.7 times more Iron and 39.4 times more Sodium than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 15.7 times more Calcium, 3.4 times more Copper, 7.7 times more Magnesium, 3 times more Phosphorus, 18 times more Potassium and 385.2 times more Water than Cookies, vanilla sandwich with creme filling.
• Both Cookies, vanilla sandwich with creme filling and Navel Oranges contain similar levels of Manganese per 500 calories.
• 500 calories of Cookies, vanilla sandwich with creme filling lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Cookies, vanilla sandwich with creme filling as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, vanilla sandwich with creme filling have 13.5 times more Fat, 5.9 times more Omega 3 and 30.9 times more Omega 6 than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.7 times more Carbohydrate, 2.1 times more Sugars, 14.5 times more Fiber and 2 times more Protein than Cookies, vanilla sandwich with creme filling.
• Both Cookies, vanilla sandwich with creme filling and Navel Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, vanilla sandwich with creme filling provide inadequate amounts of Fiber and Protein
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6