Comparing Nutrients in 100 calories Cookies, graham crackers, chocolate-coated VS Oranges with Peel

Weight per 100 calories

• Cookies, graham crackers, chocolate-coated: 20g
• Oranges with Peel: 159g

Cookies, graham crackers, chocolate-coated have 7.9 times more energy per 100g than Oranges with Peel . It has very high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 100 calories - Cookies, graham crackers, chocolate-coated or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.16g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	10.8% 3.44g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0.069% 0.2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.4g	19% 24.6g	130g per day for Men 19-50 years
Sugars	10.3% 7.46g	NA	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	1.16% 0.44g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	1.43% 0.8g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.044% 0.4μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	11.4% 0.15mg	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	2.5% 10μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.022% 0.02mg	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.033% 0.2IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	4.3% 0.039mg	10% 0.09mg	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	5% 0.4mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	0.76% 3.2mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	4.03% 0.093mg	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	2.5% 17.4mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	1.57% 53.4mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	3.53% 131g	3700g per day for Men 19-50 years

Cookies, Graham Crackers, Chocolate-coated VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, graham crackers, chocolate-coated or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Cookies, graham crackers, chocolate-coated vs Oranges with Peel :

• 100 kcal of Raw Oranges with Peel contain 51.6 times more Vitamin A, 2.9 times more Vitamin B1, 2.6 times more Vitamin B2, 2.3 times more Vitamin B3, 6.9 times more Vitamin B5, 11.5 times more Vitamin B6, 4.8 times more Vitamin B9 and 5634.9 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• 100 calories of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Cookies, graham crackers, chocolate-coated as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Cookies, graham crackers, chocolate-coated vs Oranges with Peel :

• 100 calories of Cookies, graham crackers, chocolate-coated have 2 times more Selenium and 16.7 times more Sodium than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 12.1 times more Calcium, 2.3 times more Copper, 3.2 times more Iron, 6.9 times more Magnesium, 2 times more Phosphorus, 5.8 times more Potassium and 326.6 times more Water than Cookies, graham crackers, chocolate-coated.
• 100 calories of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Calcium, Magnesium and Potassium
• Both Cookies, graham crackers, chocolate-coated as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cookies, graham crackers, chocolate-coated have 10.8 times more Fat, 61.9 times more Saturated Fat and 12.9 times more Omega 6 than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 1.8 times more Carbohydrate, 16.2 times more Fiber and 2.6 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Oranges with Peel offer comparable quantities of Energy per 100 calories.
• 100 calories of Cookies, graham crackers, chocolate-coated provide inadequate amounts of Fiber and Protein
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Cookies, graham crackers, chocolate-coated as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 100 calories.