Comparing Nutrients in 300 calories Cookies, shortbread, commercially prepared, plainVS Navel Oranges

Weight per 300 calories

Cookies, shortbread, commercially prepared, plain

58.4g

Navel Oranges

612g

Cookies, shortbread, commercially prepared, plain have 10.5 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, shortbread, commercially prepared, plain or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, shortbread, commercially prepared, plain

46%

50%

Navel Oranges

91%

300 kcal ▼

Macro Nutrients

Cookies, shortbread, commercially prepared, plainvs 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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15.8%15.3g

Fat

0.95%0.92g

15.3 gvs0.92 g

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

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14.8%4.73g

Saturated Fat

0.33%0.1g

4.73 gvs0.1 g

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

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33.5%0.54g

Omega 3

3.44%0.055g

0.54 gvs0.055 g

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

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25.3%4.3g

Omega 6

0.83%0.14g

4.3 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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28.6%37.2g

Carbohydrate

59%76.8g

37.2 gvs76.8 g

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

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17.4%12.6g

Sugars

71.8%52g

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

12.6 gvs52 g

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

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0.24%0.18g

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]

0.18 gvs13.8 g

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

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%0.21g

Glucose

%12g

0.21 gvs12 g

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

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%12.3g

Sucrose

%26.2g

12.3 gvs26.2 g

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

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2%0.76g

Fiber

35.4%13.5g

0.76 gvs13.5 g

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

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5.6%3.13g

Protein

9.95%5.57g

3.13 gvs5.57 g

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

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Vitamins

Cookies, shortbread, commercially prepared, plainvs 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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17%0.21mg

Vitamin B1

34.7%0.42mg

Thiamine

0.21 mgvs0.42 mg

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

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14%0.18mg

Vitamin B2

24%0.31mg

Riboflavin

0.18 mgvs0.31 mg

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

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12%1.9mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs2.6 mg

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

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3.75%0.19mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.19 mgvs1.6 mg

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

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3.2%0.041mg

Vitamin B6

37.2%0.48mg

Pyridoxine

0.041 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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12%47.3μg

Vitamin B9

52%208μg

Folates and Folic Acid

47.3 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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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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9.5%1.42mg

Vitamin E

6.12%0.92mg

Tocopherols and Tocotrienols

1.42 mgvs0.92 mg

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

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5.35%6.42μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.42 μgvs0 μg

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

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Minerals

Cookies, shortbread, commercially prepared, plainvs Navel Oranges

0.76%7.6mg

Calcium

26.3%263mg

7.6 mgvs263 mg

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

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5.84%0.053mg

Copper

26.5%0.24mg

0.053 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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21.7%1.74mg

Iron

9.95%0.8mg

1.74 mgvs0.8 mg

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

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1.95%8.17mg

Magnesium

16%67.3mg

8.17 mgvs67.3 mg

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

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9.97%0.23mg

Manganese

7.7%0.18mg

0.23 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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5.5%38.5mg

Phosphorus

20%141mg

38.5 mgvs141 mg

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

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1.5%51.4mg

Potassium

30%1016mg

51.4 mgvs1016 mg

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

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6.58%3.6μg

Selenium

0%0μg

3.6 μgvs0 μg

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

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13.7%206mg

Sodium

0.41%6.12mg

206 mgvs6.12 mg

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

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2.6%0.29mg

Zinc

4.45%0.49mg

0.29 mgvs0.49 mg

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

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0.057%2.1g

Water

14.2%526g

2.1 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, shortbread, commercially prepared, plain vs Navel Oranges:

Cookies, shortbread, commercially prepared, plain have 1.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 8.5 times more Vitamin B5, 11.7 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Cookies, shortbread, commercially prepared, plain.
Both Cookies, shortbread, commercially prepared, plain as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, shortbread, commercially prepared, plain vs Navel Oranges:

Cookies, shortbread, commercially prepared, plain have 2.2 times more Iron, 1.3 times more Manganese, more Selenium and 33.7 times more Sodium than Raw Navel Oranges.
While Raw Navel Oranges contain 34.7 times more Calcium, 4.5 times more Copper, 8.2 times more Magnesium, 3.7 times more Phosphorus, 19.8 times more Potassium, 1.7 times more Zinc and 250.5 times more Water than Cookies, shortbread, commercially prepared, plain.

Comparison of macro-nutrients per 300 calories:

Cookies, shortbread, commercially prepared, plain have 16.7 times more Fat, 45.5 times more Saturated Fat, 9.7 times more Omega 3 and 30.6 times more Omega 6 than Raw Navel Oranges.
While Raw Navel Oranges contain 2.1 times more Carbohydrate, 4.1 times more Sugars, 78.7 times more Fructose, 17.8 times more Fiber and 1.8 times more Protein than Cookies, shortbread, commercially prepared, plain.
Both Cookies, shortbread, commercially prepared, plain and Raw Navel Oranges have similar amounts of Energy per 300 kcal.
Both Cookies, shortbread, commercially prepared, plain as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookies, shortbread, commercially prepared, plainVS Cookies, brownies, dry mix, sugar freeNavel OrangesVS Cookies, brownies, dry mix, sugar freeCookies, shortbread, commercially prepared, plainVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 300 calories Cookies, shortbread, commercially prepared, plainVS Navel Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookies, shortbread, commercially prepared, plain or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: