Comparing Nutrients in 500 calories Glutino, Gluten Free Cookies, Vanilla Creme VS Oranges

Weight per 500 calories

• Glutino, Gluten Free Cookies, Vanilla Creme: 103g
• Oranges: 1064g

Glutino, Gluten Free Cookies, Vanilla Creme have 10.4 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 - Glutino, Gluten Free Cookies, Vanilla Creme or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Cookies, Vanilla Creme	2%	35%	63%
Oranges	7%	2%	91%

Macro Nutrients

	Glutino, Gluten Free Cookies, Vanilla Creme	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	96% 125g	130g per day for Men 19-50 years
Sugars	70% 50.7g	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	0.37% 0.27g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 49g	NA	g per day for Men 19-50 years
Fiber	0% 0g	67% 25.5g	38g per day for Men 19-50 years
Protein	4% 2.25g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Cookies, Vanilla Creme	Oranges	Recommended Dietary Allowance
Vitamin A	NA	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	79.8% 319μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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

	Glutino, Gluten Free Cookies, Vanilla Creme	Oranges	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	3.2% 0.029mg	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	2.95% 0.24mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.24mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	4.7% 33mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	2.02% 68.8mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	13% 194mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.18mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.036% 1.32g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Glutino, Gluten Free Cookies, Vanilla Creme vs Oranges:

Both Glutino, Gluten Free Cookies, Vanilla Creme and Raw Oranges have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Glutino, Gluten Free Cookies, Vanilla Creme vs Oranges:

• Glutino, Gluten Free Cookies, Vanilla Creme have more Sodium than Raw Oranges.
• While Raw Oranges contain 37.7 times more Calcium, 16.7 times more Copper, 4.5 times more Iron, 11.5 times more Magnesium, 4.5 times more Phosphorus, 28 times more Potassium, 4 times more Zinc and 696.8 times more Water than Glutino, Gluten Free Cookies, Vanilla Creme.
• Both Glutino, Gluten Free Cookies, Vanilla Creme and Raw Oranges have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Glutino, Gluten Free Cookies, Vanilla Creme have 15.1 times more Fat, 52.1 times more Saturated Fat and 9.9 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 1.6 times more Carbohydrate, 2 times more Sugars, more Fiber and 4.4 times more Protein than Glutino, Gluten Free Cookies, Vanilla Creme.
• Both Glutino, Gluten Free Cookies, Vanilla Creme and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Glutino, Gluten Free Cookies, Vanilla Creme as well as Raw Oranges have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.