Comparing Nutrients in 500 calories Oranges with Peel VS Cookies, gluten-free, vanilla sandwich, with creme filling

Weight per 500 calories

• Oranges with Peel: 794g
• Cookies, gluten-free, vanilla sandwich, with creme filling: 101g

Cookies, gluten-free, vanilla sandwich, with creme filling have 7.8 times more energy per unit of mass than Raw Oranges with Peel , which is very high in comparison to other foods. Oranges with Peel having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, gluten-free, vanilla sandwich, with creme filling	2%	37%	61%

Macro Nutrients

	Oranges with Peel	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	21.4% 20.8g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	22.2% 7.1g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	27.3% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	58.2% 75.7g	130g per day for Men 19-50 years
Sugars	NA	65.3% 47.3g	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	0.53% 0.39g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	94% 35.7g	1.33% 0.51g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	NA	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	59.5% 238μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookies, gluten-free, vanilla sandwich, with creme filling	Recommended Dietary Allowance
Calcium	55.6% 556mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	5.07% 0.046mg	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	79.4% 6.35mg	4.3% 0.34mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	3.14% 13mg	420mg per day for Men 19-50 years
Manganese	NA	9.97% 0.23mg	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	25% 175mg	5.65% 39.6mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	2.12% 0.23mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.046% 1.7g	3700g per day for Men 19-50 years

Oranges With Peel VS Cookies, Gluten-free, Vanilla Sandwich, With Creme Filling Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Oranges with Peel vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• Both Raw Oranges with Peel and Cookies, gluten-free, vanilla sandwich, with creme filling have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Oranges with Peel vs Cookies, gluten-free, vanilla sandwich, with creme filling:

• 500 calories of Oranges with Peel have 39.1 times more Calcium, 9.9 times more Copper, 18.4 times more Iron, 8.4 times more Magnesium, 4.4 times more Phosphorus, 14.6 times more Potassium and 385.6 times more Water than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 500 kcal of Cookies, gluten-free, vanilla sandwich, with creme filling contain 12.8 times more Sodium than Raw Oranges with Peel .
• 500 calories of Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Cookies, gluten-free, vanilla sandwich, with creme filling lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.6 times more Carbohydrate, 70.4 times more Fiber and 3.8 times more Protein than Cookies, gluten-free, vanilla sandwich, with creme filling.
• While 500 kcal of Cookies, gluten-free, vanilla sandwich, with creme filling contain 8.7 times more Fat, 25.6 times more Saturated Fat, 3.4 times more Omega 3 and 7 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, gluten-free, vanilla sandwich, with creme filling offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Cookies, gluten-free, vanilla sandwich, with creme filling provide inadequate amounts of Fiber and Protein