Comparing Nutrients in 300 calories Cookies, brownies, dry mix, sugar freeVS Navel Oranges

Weight per 300 calories

Cookies, brownies, dry mix, sugar free

70.4g

Navel Oranges

612g

Cookies, brownies, dry mix, sugar free have 8.7 times more energy per 100g than Navel Oranges. It has very high energy density when compared to other foods. Raw Navel Oranges having low energy density.

Which food has more nutrients per 300 calories - Cookies, brownies, dry mix, sugar free or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, brownies, dry mix, sugar free

25%

72%

Navel Oranges

91%

300 kcal ▼

Macro Nutrients

Cookies, brownies, dry mix, sugar freevs Navel Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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9.08%8.8g

Fat

0.95%0.92g

8.8 gvs0.92 g

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

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4.44%1.42g

Saturated Fat

0.33%0.1g

1.42 gvs0.1 g

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

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14%0.22g

Omega 3

3.44%0.055g

0.22 gvs0.055 g

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

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17.6%3g

Omega 6

0.83%0.14g

3 gvs0.14 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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43.6%56.6g

Carbohydrate

59%76.8g

56.6 gvs76.8 g

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

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Sugars

71.8%52g

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

NA gvs52 g

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

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Fructose

19%13.8g

≤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]

NA gvs13.8 g

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

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Glucose

%12g

NA gvs12 g

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

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Sucrose

%26.2g

NA gvs26.2 g

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

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7.8%2.96g

Fiber

35.4%13.5g

2.96 gvs13.5 g

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

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3.65%2.04g

Protein

9.95%5.57g

2.04 gvs5.57 g

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

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Vitamins

Cookies, brownies, dry mix, sugar freevs Navel Oranges

0%0μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

0 μgvs73.5 μg

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

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8.16%0.098mg

Vitamin B1

34.7%0.42mg

Thiamine

0.098 mgvs0.42 mg

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

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5.9%0.077mg

Vitamin B2

24%0.31mg

Riboflavin

0.077 mgvs0.31 mg

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

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5.46%0.87mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

0.87 mgvs2.6 mg

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

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1.3%0.064mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.064 mgvs1.6 mg

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

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0.43%0.006mg

Vitamin B6

37.2%0.48mg

Pyridoxine

0.006 mgvs0.48 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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8.45%34μg

Vitamin B9

52%208μg

Folates and Folic Acid

34 μgvs208 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

402%362mg

Ascorbic acid

0 mgvs362 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

6.12%0.92mg

Tocopherols and Tocotrienols

NA mgvs0.92 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cookies, brownies, dry mix, sugar freevs Navel Oranges

0.85%8.45mg

Calcium

26.3%263mg

8.45 mgvs263 mg

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

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2.03%0.018mg

Copper

26.5%0.24mg

0.018 mgvs0.24 mg

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

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Fluoride

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

NA μgvsNA μg

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

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13.4%1.07mg

Iron

9.95%0.8mg

1.07 mgvs0.8 mg

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

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0.67%2.8mg

Magnesium

16%67.3mg

2.8 mgvs67.3 mg

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

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6.15%0.14mg

Manganese

7.7%0.18mg

0.14 mgvs0.18 mg

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

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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 .

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5.73%40mg

Phosphorus

20%141mg

40 mgvs141 mg

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

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6.94%236mg

Potassium

30%1016mg

236 mgvs1016 mg

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

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2.56%1.4μg

Selenium

0%0μg

1.4 μgvs0 μg

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

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3.9%58.5mg

Sodium

0.41%6.12mg

58.5 mgvs6.12 mg

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

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0.9%0.099mg

Zinc

4.45%0.49mg

0.099 mgvs0.49 mg

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

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0.067%2.46g

Water

14.2%526g

2.46 gvs526 g

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

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Lets compare vitamin content per 300 calories of Cookies, brownies, dry mix, sugar free vs Navel Oranges:

Raw Navel Oranges contain more Vitamin A, 4.3 times more Vitamin B1, 4.1 times more Vitamin B2, 3 times more Vitamin B3, 24.9 times more Vitamin B5, 85.9 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin C than Cookies, brownies, dry mix, sugar free.
Both Cookies, brownies, dry mix, sugar free as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cookies, brownies, dry mix, sugar free vs Navel Oranges:

Cookies, brownies, dry mix, sugar free have 1.3 times more Iron and 9.5 times more Sodium than Raw Navel Oranges.
While Raw Navel Oranges contain 31.2 times more Calcium, 13 times more Copper, 23.9 times more Magnesium, 1.3 times more Manganese, 3.5 times more Phosphorus, 4.3 times more Potassium, 5 times more Zinc and 213.5 times more Water than Cookies, brownies, dry mix, sugar free.
Both Cookies, brownies, dry mix, sugar free as well as Raw Navel Oranges have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cookies, brownies, dry mix, sugar free have 9.6 times more Fat, 13.7 times more Saturated Fat, 4 times more Omega 3 and 21.3 times more Omega 6 than Raw Navel Oranges.
While Raw Navel Oranges contain 1.4 times more Carbohydrate, 4.6 times more Fiber and 2.7 times more Protein than Cookies, brownies, dry mix, sugar free.
Both Cookies, brownies, dry mix, sugar free and Raw Navel Oranges have similar amounts of Energy per 300 kcal.
Both Cookies, brownies, dry mix, sugar free as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookies, brownies, dry mix, sugar freeVS Cookies, chocolate chip, commercially prepared, special dietaryNavel OrangesVS Cookies, chocolate chip, commercially prepared, special dietaryCookies, brownies, dry mix, sugar freeVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 300 calories Cookies, brownies, dry mix, sugar freeVS Navel Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookies, brownies, dry mix, sugar free or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: