Comparing Nutrients in 500 calories Valencia Oranges VS Cookies, chocolate sandwich, with creme filling, regular

Weight per 500 calories

• Valencia Oranges: 1020g
• Cookies, chocolate sandwich, with creme filling, regular: 108g

Cookies, chocolate sandwich, with creme filling, regular have 9.5 times more energy per unit of mass than Raw Valencia Oranges, which is very high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cookies, chocolate sandwich, with creme filling, regular?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cookies, chocolate sandwich, with creme filling, regular	4%	36%	60%

Macro Nutrients

	Valencia Oranges	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	21.3% 20.6g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	20.6% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	59% 76.5g	130g per day for Men 19-50 years
Sugars	NA	60.4% 44g	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	1.04% 0.75g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 42g	g per day for Men 19-50 years
Fiber	67% 25.5g	8.22% 3.13g	38g per day for Men 19-50 years
Protein	19% 10.6g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0.12% 1.08μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	5.84% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	1.9% 0.025mg	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	99% 398μg	16.4% 65.7μg	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	550% 495mg	0% 0mg	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	NA	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24.6% 29.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cookies, chocolate sandwich, with creme filling, regular	Recommended Dietary Allowance
Calcium	41% 408mg	2.26% 22.6mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	40% 0.36mg	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	11.5% 0.92mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	12% 50.6mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	32.8% 0.75mg	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	24.8% 173mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	28% 418mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	7.25% 0.8mg	11mg per day for Men 19-50 years
Water	24% 881g	0.091% 3.35g	3700g per day for Men 19-50 years

Valencia Oranges VS Cookies, Chocolate Sandwich, With Creme Filling, Regular Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Cookies, chocolate sandwich, with creme filling, regular?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Cookies, chocolate sandwich, with creme filling, regular:

• 500 calories of Valencia Oranges have 113.6 times more Vitamin A, 4.2 times more Vitamin B1, 1.6 times more Vitamin B2, 8.7 times more Vitamin B5, 25.9 times more Vitamin B6, 6.1 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, regular.
• Both Valencia Oranges and Cookies, chocolate sandwich, with creme filling, regular provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Valencia Oranges as well as Cookies, chocolate sandwich, with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Cookies, chocolate sandwich, with creme filling, regular:

• 500 calories of Valencia Oranges have 18 times more Calcium, 2 times more Magnesium, 1.7 times more Phosphorus, 7.2 times more Potassium and 262.9 times more Water than Cookies, chocolate sandwich, with creme filling, regular.
• While 500 kcal of Cookies, chocolate sandwich, with creme filling, regular contain 14.2 times more Iron, 3.2 times more Manganese and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, chocolate sandwich, with creme filling, regular contain similar levels of Copper per 500 calories.
• 500 calories of Cookies, chocolate sandwich, with creme filling, regular lack sufficient amounts of Calcium and Potassium
• Both Raw Valencia Oranges as well as Cookies, chocolate sandwich, with creme filling, regular lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.6 times more Carbohydrate, 8.2 times more Fiber and 1.9 times more Protein than Cookies, chocolate sandwich, with creme filling, regular.
• While 500 kcal of Cookies, chocolate sandwich, with creme filling, regular contain 6.7 times more Fat, 17 times more Saturated Fat, 2 times more Omega 3 and 7.8 times more Omega 6 than Raw Valencia Oranges.
• Both Valencia Oranges and Cookies, chocolate sandwich, with creme filling, regular offer comparable quantities of Energy per 500 calories.
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 500 calories of Cookies, chocolate sandwich, with creme filling, regular provide inadequate amounts of Fiber