Comparing Nutrients in 100 calories Cookies, sugar wafers with creme filling, regularVS Oranges

Weight per 100 calories

Cookies, sugar wafers with creme filling, regular

20g

Oranges

213g

Cookies, sugar wafers with creme filling, regular have 10.7 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Cookies, sugar wafers with creme filling, regular or Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafers with creme filling, regular

41%

56%

Oranges

91%

100 kcal ▼

Macro Nutrients

Cookies, sugar wafers with creme filling, regularvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Baked Products rich in Energy

4.77%4.63g

Fat

0.26%0.26g

4.63 gvs0.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Baked Products rich in Fat

7.4%2.37g

Saturated Fat

0.1%0.032g

2.37 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Baked Products rich in Saturated Fat

1.15%0.018g

Omega 3

0.93%0.015g

0.018 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Baked Products rich in Omega 3

3%0.51g

Omega 6

0.23%0.038g

0.51 gvs0.038 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Baked Products rich in Cholesterol

11%14g

Carbohydrate

19.2%25g

14 gvs25 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Baked Products rich in Carbohydrate

12%8.56g

Sugars

27.4%20g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.56 gvs20 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Sugars

0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Baked Products rich in Fructose

%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Glucose

%8.1g

Sucrose

8.1 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Baked Products rich in Sucrose

0.84%0.32g

Fiber

13.4%5.1g

0.32 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Baked Products rich in Fiber

1.37%0.76g

Protein

3.57%2g

0.76 gvs2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Cookies, sugar wafers with creme filling, regularvs Oranges

0%0μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

0 μgvs23.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

0.61%0.007mg

Vitamin B1

15.4%0.19mg

Thiamine

0.007 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

1.84%0.024mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.024 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

2.7%0.43mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.43 mgvs0.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

1.57%0.079mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.079 mgvs0.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

0.66%0.009mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.009 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B7

3.83%15.3μg

Vitamin B9

16%64μg

Folates and Folic Acid

15.3 μgvs64 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

126%113mg

Ascorbic acid

0 mgvs113 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

3.32%0.5mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.5 mgvs0.38 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Baked Products rich in Vitamin E

0.35%0.42μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.42 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Baked Products rich in Vitamin K

Minerals

Cookies, sugar wafers with creme filling, regularvs Oranges

0.54%5.38mg

Calcium

8.5%85mg

5.38 mgvs85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Baked Products rich in Calcium

1.46%0.013mg

Copper

10.6%0.096mg

0.013 mgvs0.096 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Baked Products rich in Copper

0%0μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

0 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Baked Products rich in Fluoride

9.3%0.74mg

Iron

2.66%0.21mg

0.74 mgvs0.21 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Baked Products rich in Iron

0.76%3.2mg

Magnesium

5.07%21.3mg

3.2 mgvs21.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Baked Products rich in Magnesium

3.65%0.084mg

Manganese

2.3%0.053mg

0.084 mgvs0.053 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Baked Products rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Baked Products rich in Molybdenum

2.05%14.3mg

Phosphorus

4.26%29.8mg

14.3 mgvs29.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Baked Products rich in Phosphorus

0.69%23.3mg

Potassium

11.3%385mg

23.3 mgvs385 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Baked Products rich in Potassium

1.34%0.74μg

Selenium

1.93%1.06μg

0.74 μgvs1.06 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Baked Products rich in Selenium

1.37%20.5mg

Sodium

0%0mg

20.5 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Baked Products rich in Sodium

0.78%0.086mg

Zinc

1.35%0.15mg

0.086 mgvs0.15 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Baked Products rich in Zinc

0.009%0.33g

Water

5%185g

0.33 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Baked Products rich in Water

Lets compare vitamin content per 100 calories of Cookies, sugar wafers with creme filling, regular vs Oranges:

Cookies, sugar wafers with creme filling, regular have 1.3 times more Vitamin E than Raw Oranges.
While Raw Oranges contain more Vitamin A, 25.1 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin B3, 6.8 times more Vitamin B5, 14.9 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafers with creme filling, regular.
Both Cookies, sugar wafers with creme filling, regular as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cookies, sugar wafers with creme filling, regular vs Oranges:

Cookies, sugar wafers with creme filling, regular have 3.5 times more Iron, 1.6 times more Manganese and more Sodium than Raw Oranges.
While Raw Oranges contain 15.8 times more Calcium, 7.3 times more Copper, 6.7 times more Magnesium, 2.1 times more Phosphorus, 16.5 times more Potassium, 1.4 times more Selenium, 1.7 times more Zinc and 558.2 times more Water than Cookies, sugar wafers with creme filling, regular.

Comparison of macro-nutrients per 100 calories:

Cookies, sugar wafers with creme filling, regular have 18.1 times more Fat, 74.3 times more Saturated Fat, 1.2 times more Omega 3 and 13.3 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 1.8 times more Carbohydrate, 2.3 times more Sugars, 16 times more Fiber and 2.6 times more Protein than Cookies, sugar wafers with creme filling, regular.
Both Cookies, sugar wafers with creme filling, regular and Raw Oranges have similar amounts of Energy per 100 kcal.
Both Cookies, sugar wafers with creme filling, regular as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, sugar wafers with creme filling, regularVS Cookies, vanilla sandwich with creme fillingOrangesVS Cookies, vanilla sandwich with creme fillingCookies, sugar wafers with creme filling, regularVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Cookies, sugar wafers with creme filling, regularVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Cookies, sugar wafers with creme filling, regular or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: