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

Weight per 500 calories

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

Cookies, vanilla sandwich with creme filling have 9.9 times more energy per unit of mass than Raw Navel Oranges, which is very high in comparison to other foods. Navel Oranges having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 500 calories of Navel Oranges have 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 Navel Oranges and Cookies, vanilla sandwich with creme filling 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 Raw Navel Oranges as well as Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Navel Oranges have 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.
• While 500 kcal of Cookies, vanilla sandwich with creme filling contain 1.7 times more Iron and 39.4 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Cookies, vanilla sandwich with creme filling 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 Raw Navel Oranges as well as Cookies, vanilla sandwich with creme filling lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

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