Comparing Nutrients in 500 calories Oranges with Peel VS Cookies, sugar wafer, chocolate-covered

Weight per 500 calories

• Oranges with Peel: 794g
• Cookies, sugar wafer, chocolate-covered: 95g

Cookies, sugar wafer, chocolate-covered have 8.3 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, sugar wafer, chocolate-covered?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Oranges with Peel	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	27% 26.2g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	51.2% 16.4g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	48.3% 62.7g	130g per day for Men 19-50 years
Sugars	NA	68% 49g	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	8.5% 3.23g	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, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.11% 0.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	7.45% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	3.8% 0.61mg	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	3.5% 0.046mg	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	3.56% 14.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.94% 0.14μg	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% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.47% 6.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	55.6% 556mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	28% 0.25mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	10% 42.8mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	9.33% 5.13μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	8.75% 131mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.044% 1.64g	3700g per day for Men 19-50 years

Oranges With Peel VS Cookies, Sugar Wafer, Chocolate-covered Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Cookies, sugar wafer, chocolate-covered?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Cookies, sugar wafer, chocolate-covered:

• 500 calories of Oranges with Peel have 108.5 times more Vitamin A, 8.9 times more Vitamin B1, 1.9 times more Vitamin B2, 6.5 times more Vitamin B3, 16.2 times more Vitamin B6, 16.7 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• 500 calories of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Cookies, sugar wafer, chocolate-covered:

• 500 calories of Oranges with Peel have more Calcium, 1.8 times more Copper, 5.4 times more Iron, 2.6 times more Magnesium, 1.6 times more Phosphorus, 5.3 times more Potassium and 397.2 times more Water than Cookies, sugar wafer, chocolate-covered.
• 500 calories of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium, Potassium and Selenium
• Both Raw Oranges with Peel as well as Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 2 times more Carbohydrate, 11.1 times more Fiber and 3.1 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While 500 kcal of Cookies, sugar wafer, chocolate-covered contain 11 times more Fat, 59 times more Saturated Fat, 2.2 times more Omega 3 and 10.6 times more Omega 6 than Raw Oranges with Peel .
• Both Oranges with Peel and Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered provide inadequate amounts of Fiber and Protein