Comparing Nutrients in 500 calories Oranges with Peel VS Cookies, oatmeal sandwich, with creme filling

Weight per 500 calories

• Oranges with Peel: 794g
• Cookies, oatmeal sandwich, with creme filling: 126g

Cookies, oatmeal sandwich, with creme filling have 6.3 times more energy per unit of mass than Raw Oranges with Peel , which is 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, oatmeal sandwich, with creme filling?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Oranges with Peel	Cookies, oatmeal 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	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	20.5% 6.57g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	51.7% 8.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	53.7% 70g	130g per day for Men 19-50 years
Sugars	NA	54.3% 39.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	94% 35.7g	8.6% 3.27g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	5.86% 3.28g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.14% 1.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	7.24% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	4.45% 0.058mg	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	12% 47.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.52% 0.013μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	626% 563mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0.21% 1.26IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.65% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	55.6% 556mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	19% 0.17mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	NA	45% 1.04mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	5.03% 171mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	15.5% 8.54μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	42% 628mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	7.65% 0.84mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.75% 27.8g	3700g per day for Men 19-50 years

Oranges With Peel VS Cookies, Oatmeal Sandwich, With Creme Filling Nutrients Per 500 Kcal

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

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

• 500 calories of Oranges with Peel have 82.1 times more Vitamin A, 2.7 times more Vitamin B1, 2.8 times more Vitamin B2, 2.8 times more Vitamin B3, 7.2 times more Vitamin B5, 12.8 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Cookies, oatmeal sandwich, with creme filling.
• 500 calories of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Oranges with Peel as well as Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Cookies, oatmeal sandwich, with creme filling:

• 500 calories of Oranges with Peel have more Calcium, 2.6 times more Copper, 2.7 times more Iron, 2.5 times more Magnesium, 1.5 times more Phosphorus, 9.1 times more Potassium and 23.5 times more Water than Cookies, oatmeal sandwich, with creme filling.
• While 500 kcal of Cookies, oatmeal sandwich, with creme filling contain 1.5 times more Selenium and 39.6 times more Sodium than Raw Oranges with Peel .
• 500 calories of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium and Potassium
• Both Raw Oranges with Peel as well as Cookies, oatmeal 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 1.8 times more Carbohydrate, 10.9 times more Fiber and 3.1 times more Protein than Cookies, oatmeal sandwich, with creme filling.
• While 500 kcal of Cookies, oatmeal sandwich, with creme filling contain 9.7 times more Fat, 23.6 times more Saturated Fat, 4.4 times more Omega 3 and 25.2 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, oatmeal 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, oatmeal sandwich, with creme filling provide inadequate amounts of Fiber and Protein