Comparing Nutrients in 300 calories Cookies, shortbread, reduced fatVS Valencia Oranges

Weight per 300 calories

Cookies, shortbread, reduced fat

66.5g

Valencia Oranges

612g

Cookies, shortbread, reduced fat have 9.2 times more energy per 100g than Valencia Oranges. It has very high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Cookies, shortbread, reduced fat or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, shortbread, reduced fat

28%

67%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Cookies, shortbread, reduced fatvs Valencia 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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9.6%9.3g

Fat

1.9%1.84g

9.3 gvs1.84 g

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

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9.76%3.12g

Saturated Fat

0.67%0.21g

3.12 gvs0.21 g

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

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6.94%0.11g

Omega 3

6.12%0.098g

0.11 gvs0.098 g

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

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20.8%3.53g

Omega 6

1.6%0.27g

3.53 gvs0.27 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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39%50.5g

Carbohydrate

56%72.8g

50.5 gvs72.8 g

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

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20%14.4g

Sugars

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

14.4 gvsNA g

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

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0.28%0.2g

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]

0.2 gvsNA g

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

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%0.24g

Glucose

0.24 gvsNA g

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

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%14g

Sucrose

14 gvsNA g

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

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2.28%0.86g

Fiber

40.3%15.3g

0.86 gvs15.3 g

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

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6.38%3.57g

Protein

11.4%6.37g

3.57 gvs6.37 g

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

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Vitamins

Cookies, shortbread, reduced fatvs Valencia 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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19.6%0.23mg

Vitamin B1

44.4%0.53mg

Thiamine

0.23 mgvs0.53 mg

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

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16%0.21mg

Vitamin B2

19%0.24mg

Riboflavin

0.21 mgvs0.24 mg

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

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13.6%2.18mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

2.18 mgvs1.68 mg

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

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4.27%0.21mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

0.21 mgvs1.53 mg

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

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3.63%0.047mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.047 mgvs0.39 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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13.5%54μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

54 μgvs239 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

330%297mg

Ascorbic acid

0 mgvs297 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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11%1.62mg

Vitamin E

Tocopherols and Tocotrienols

1.62 mgvsNA mg

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

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1.94%2.33μg

Vitamin K

Phytomenadione or phylloquinone

2.33 μgvsNA μg

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

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Minerals

Cookies, shortbread, reduced fatvs Valencia Oranges

0.86%8.65mg

Calcium

24.5%245mg

8.65 mgvs245 mg

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

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6.65%0.06mg

Copper

25%0.23mg

0.06 mgvs0.23 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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24.8%2mg

Iron

6.9%0.55mg

2 mgvs0.55 mg

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

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2.2%9.3mg

Magnesium

14.6%61.2mg

9.3 mgvs61.2 mg

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

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11.4%0.26mg

Manganese

6.12%0.14mg

0.26 mgvs0.14 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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6.27%44mg

Phosphorus

15%104mg

44 mgvs104 mg

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

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1.72%58.5mg

Potassium

32.2%1096mg

58.5 mgvs1096 mg

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

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7.5%4.12μg

Selenium

4.12 μgvsNA μg

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

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25.3%380mg

Sodium

0%0mg

380 mgvs0 mg

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

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2.96%0.33mg

Zinc

3.34%0.37mg

0.33 mgvs0.37 mg

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

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0.065%2.4g

Water

14.3%529g

2.4 gvs529 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, reduced fat vs Valencia Oranges:

Cookies, shortbread, reduced fat have 1.3 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 2.3 times more Vitamin B1, 7.2 times more Vitamin B5, 8.2 times more Vitamin B6, 4.4 times more Vitamin B9 and more Vitamin C than Cookies, shortbread, reduced fat.
Both Cookies, shortbread, reduced fat and Raw Valencia Oranges have similar amounts of Vitamin B2 per 300 kcal.
Both Cookies, shortbread, reduced fat as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cookies, shortbread, reduced fat vs Valencia Oranges:

Cookies, shortbread, reduced fat have 3.6 times more Iron, 1.9 times more Manganese and more Sodium than Raw Valencia Oranges.
While Raw Valencia Oranges contain 28.3 times more Calcium, 3.8 times more Copper, 6.6 times more Magnesium, 2.4 times more Phosphorus, 18.7 times more Potassium and 220.7 times more Water than Cookies, shortbread, reduced fat.
Both Cookies, shortbread, reduced fat and Raw Valencia Oranges have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cookies, shortbread, reduced fat have 5.1 times more Fat, 14.6 times more Saturated Fat and 13.1 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Carbohydrate, 17.7 times more Fiber and 1.8 times more Protein than Cookies, shortbread, reduced fat.
Both Cookies, shortbread, reduced fat and Raw Valencia Oranges have similar amounts of Energy and Omega 3 per 300 kcal.
Both Cookies, shortbread, reduced fat as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookies, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-coveredValencia OrangesVS Cookies, sugar wafer, chocolate-coveredCookies, shortbread, reduced fatVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Cookies, shortbread, reduced fatVS Valencia Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookies, shortbread, reduced fat or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: