Comparing Nutrients in 300 calories Cookies, coconut macaroonVS Oranges

Weight per 300 calories

Cookies, coconut macaroon

65.2g

Oranges

638g

Cookies, coconut macaroon have 9.8 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 300 calories - Cookies, coconut macaroon or Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, coconut macaroon

44%

53%

Oranges

91%

300 kcal ▼

Macro Nutrients

Cookies, coconut macaroonvs 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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15%14.7g

Fat

0.79%0.77g

14.7 gvs0.77 g

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

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41%13g

Saturated Fat

0.3%0.096g

13 gvs0.096 g

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

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1.96%0.031g

Omega 3

2.8%0.045g

0.031 gvs0.045 g

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

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2.92%0.5g

Omega 6

0.68%0.11g

0.5 gvs0.11 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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30.7%40g

Carbohydrate

57.7%75g

40 gvs75 g

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

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40.6%29.5g

Sugars

82.3%59.7g

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

29.5 gvs59.7 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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8.75%3.33g

Fiber

40.3%15.3g

3.33 gvs15.3 g

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

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3.5%1.97g

Protein

10.7%6g

1.97 gvs6 g

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

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Vitamins

Cookies, coconut macaroonvs Oranges

0%0μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

0 μgvs70.2 μg

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

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1.1%0.013mg

Vitamin B1

46.3%0.56mg

Thiamine

0.013 mgvs0.56 mg

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

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3%0.039mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.039 mgvs0.26 mg

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

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0.9%0.14mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.14 mgvs1.8 mg

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

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Vitamin B5

32%1.6mg

Pantothenic acid

NA mgvs1.6 mg

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

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4.8%0.063mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.063 mgvs0.38 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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0.49%1.96μg

Vitamin B9

48%191μg

Folates and Folic Acid

1.96 μgvs191 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

377%340mg

Ascorbic acid

0 mgvs340 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.83%0.12mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.12 mgvs1.15 mg

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

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0.6%0.72μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.72 μgvs0 μg

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

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Minerals

Cookies, coconut macaroonvs Oranges

0.33%3.26mg

Calcium

25.5%255mg

3.26 mgvs255 mg

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

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19.5%0.18mg

Copper

32%0.29mg

0.18 mgvs0.29 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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6.7%0.53mg

Iron

7.98%0.64mg

0.53 mgvs0.64 mg

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

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4.5%19mg

Magnesium

15%64mg

19 mgvs64 mg

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

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Manganese

6.94%0.16mg

NA mgvs0.16 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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6.34%44.3mg

Phosphorus

12.8%89.4mg

44.3 mgvs89.4 mg

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

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2.36%80.2mg

Potassium

34%1155mg

80.2 mgvs1155 mg

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

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8.06%4.43μg

Selenium

5.8%3.2μg

4.43 μgvs3.2 μg

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

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10.5%157mg

Sodium

0%0mg

157 mgvs0 mg

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

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4.33%0.48mg

Zinc

4.06%0.45mg

0.48 mgvs0.45 mg

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

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0.2%7.5g

Water

15%554g

7.5 gvs554 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, coconut macaroon vs Oranges:

Raw Oranges contain more Vitamin A, 42.6 times more Vitamin B1, 6.5 times more Vitamin B2, 12.5 times more Vitamin B3, 6.1 times more Vitamin B6, 97.9 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin E than Cookies, coconut macaroon.
Both Cookies, coconut macaroon as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cookies, coconut macaroon vs Oranges:

Cookies, coconut macaroon have 1.4 times more Selenium and more Sodium than Raw Oranges.
While Raw Oranges contain 78.3 times more Calcium, 1.6 times more Copper, 3.4 times more Magnesium, 2 times more Phosphorus, 14.4 times more Potassium and 73.8 times more Water than Cookies, coconut macaroon.
Both Cookies, coconut macaroon and Raw Oranges have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cookies, coconut macaroon have 19.2 times more Fat and 136.9 times more Saturated Fat than Raw Oranges.
While Raw Oranges contain 1.9 times more Carbohydrate, 2 times more Sugars, 4.6 times more Fiber and 3 times more Protein than Cookies, coconut macaroon.
Both Cookies, coconut macaroon and Raw Oranges have similar amounts of Energy per 300 kcal.
Both Cookies, coconut macaroon as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookies, coconut macaroonVS Cookies, shortbread, reduced fatOrangesVS Cookies, shortbread, reduced fatCookies, coconut macaroonVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Cookies, coconut macaroonVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookies, coconut macaroon or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: