Comparing Nutrients in 300 calories Cookies, sugar wafers with creme filling, regularVS Navel Oranges

Weight per 300 calories

Cookies, sugar wafers with creme filling, regular

59.8g

Navel Oranges

612g

Cookies, sugar wafers with creme filling, regular have 10.2 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, sugar wafers with creme filling, regular or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, sugar wafers with creme filling, regular

41%

56%

Navel Oranges

91%

300 kcal ▼

Macro Nutrients

Cookies, sugar wafers with creme filling, regularvs 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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14.3%14g

Fat

0.95%0.92g

14 gvs0.92 g

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

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22.2%7.1g

Saturated Fat

0.33%0.1g

7.1 gvs0.1 g

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

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3.44%0.055g

Omega 3

3.44%0.055g

0.055 gvs0.055 g

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

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8.97%1.53g

Omega 6

0.83%0.14g

1.53 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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32.5%42.2g

Carbohydrate

59%76.8g

42.2 gvs76.8 g

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

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35.4%25.7g

Sugars

71.8%52g

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

25.7 gvs52 g

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

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0%0g

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 gvs13.8 g

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

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%0g

Glucose

%12g

0 gvs12 g

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

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%24.3g

Sucrose

%26.2g

24.3 gvs26.2 g

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

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2.5%0.96g

Fiber

35.4%13.5g

0.96 gvs13.5 g

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

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4.1%2.3g

Protein

9.95%5.57g

2.3 gvs5.57 g

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

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Vitamins

Cookies, sugar wafers with creme filling, regularvs 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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1.84%0.022mg

Vitamin B1

34.7%0.42mg

Thiamine

0.022 mgvs0.42 mg

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

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5.5%0.072mg

Vitamin B2

24%0.31mg

Riboflavin

0.072 mgvs0.31 mg

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

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8.15%1.3mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs2.6 mg

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

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4.72%0.24mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.24 mgvs1.6 mg

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

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1.98%0.026mg

Vitamin B6

37.2%0.48mg

Pyridoxine

0.026 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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11.5%46μg

Vitamin B9

52%208μg

Folates and Folic Acid

46 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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9.96%1.5mg

Vitamin E

6.12%0.92mg

Tocopherols and Tocotrienols

1.5 mgvs0.92 mg

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

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1.05%1.25μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.25 μgvs0 μg

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

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Minerals

Cookies, sugar wafers with creme filling, regularvs Navel Oranges

1.6%16mg

Calcium

26.3%263mg

16 mgvs263 mg

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

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4.4%0.039mg

Copper

26.5%0.24mg

0.039 mgvs0.24 mg

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

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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 .

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28%2.23mg

Iron

9.95%0.8mg

2.23 mgvs0.8 mg

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

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2.28%9.56mg

Magnesium

16%67.3mg

9.56 mgvs67.3 mg

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

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11%0.25mg

Manganese

7.7%0.18mg

0.25 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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6.15%43mg

Phosphorus

20%141mg

43 mgvs141 mg

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

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2.06%70mg

Potassium

30%1016mg

70 mgvs1016 mg

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

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4.02%2.2μg

Selenium

0%0μg

2.2 μgvs0 μg

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

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4.1%61.6mg

Sodium

0.41%6.12mg

61.6 mgvs6.12 mg

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

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2.34%0.26mg

Zinc

4.45%0.49mg

0.26 mgvs0.49 mg

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

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0.027%0.99g

Water

14.2%526g

0.99 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, sugar wafers with creme filling, regular vs Navel Oranges:

Cookies, sugar wafers with creme filling, regular have 1.6 times more Vitamin E than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 18.8 times more Vitamin B1, 4.4 times more Vitamin B2, 2 times more Vitamin B3, 6.8 times more Vitamin B5, 18.8 times more Vitamin B6, 4.5 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 Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cookies, sugar wafers with creme filling, regular vs Navel Oranges:

Cookies, sugar wafers with creme filling, regular have 2.8 times more Iron, 1.4 times more Manganese, more Selenium and 10.1 times more Sodium than Raw Navel Oranges.
While Raw Navel Oranges contain 16.3 times more Calcium, 6.1 times more Copper, 7 times more Magnesium, 3.3 times more Phosphorus, 14.5 times more Potassium, 1.9 times more Zinc and 530.6 times more Water than Cookies, sugar wafers with creme filling, regular.

Comparison of macro-nutrients per 300 calories:

Cookies, sugar wafers with creme filling, regular have 15.1 times more Fat, 68.3 times more Saturated Fat and 10.8 times more Omega 6 than Raw Navel Oranges.
While Raw Navel Oranges contain 1.8 times more Carbohydrate, 2 times more Sugars, more Fructose, 14.1 times more Fiber and 2.4 times more Protein than Cookies, sugar wafers with creme filling, regular.
Both Cookies, sugar wafers with creme filling, regular and Raw Navel Oranges have similar amounts of Energy and Omega 3 per 300 kcal.
Both Cookies, sugar wafers with creme filling, regular as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cookies, sugar wafers with creme filling, regularVS Cookies, vanilla sandwich with creme fillingNavel OrangesVS Cookies, vanilla sandwich with creme fillingCookies, sugar wafers with creme filling, regularVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 300 calories Cookies, sugar wafers with creme filling, regularVS Navel Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Cookies, sugar wafers with creme filling, regular or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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