Comparing Nutrients in 100 grams Cookies, gluten-free, chocolate sandwich, with creme filling VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate sandwich, with creme filling	2%	34%	64%
Oranges	7%	2%	91%

Macro Nutrients

	Cookies, gluten-free, chocolate sandwich, with creme filling	Oranges	Recommended Dietary Allowance
Energy	16.3% 474kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	67.6% 49g	13% 9.35g	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	0% 0g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 47.6g	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate sandwich, with creme filling	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.44% 0.39mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	4.6% 0.06mg	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	0% 0μg	7.5% 30μg	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	0% 0mg	59% 53.2mg	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	15.4% 2.3mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.3% 25.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate sandwich, with creme filling	Oranges	Recommended Dietary Allowance
Calcium	1.9% 19mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	5% 0.045mg	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	35% 2.8mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	1.1% 0.025mg	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	10% 70mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	18.3% 275mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.077% 2.84g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, gluten-free, chocolate sandwich, with creme filling vs Oranges:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 12.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookies, gluten-free, chocolate sandwich, with creme filling vs Oranges:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 5.8 times more Copper, 28.1 times more Iron, 4 times more Magnesium, 20.6 times more Manganese, 5 times more Phosphorus, more Sodium and 9.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.1 times more Calcium and 30.5 times more Water than Cookies, gluten-free, chocolate sandwich, with creme filling.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Raw Oranges have similar amounts of Potassium per 100 g.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw Oranges have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, gluten-free, chocolate sandwich, with creme filling have 10.1 times more Energy, 149.1 times more Fat, 527 times more Saturated Fat, 8 times more Omega 3, 97 times more Omega 6, 6.5 times more Carbohydrate, 5.2 times more Sugars and 2.3 times more Protein than Raw Oranges.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling and Raw Oranges have similar amounts of Fiber per 100 g.
• Both Cookies, gluten-free, chocolate sandwich, with creme filling as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.