Comparing Nutrients in 300 calories OrangesVS Cookies, shortbread, reduced fat

Weight per 300 calories

Oranges

638g

Cookies, shortbread, reduced fat

66.5g

Cookies, shortbread, reduced fat have 9.6 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cookies, shortbread, reduced fat

28%

67%

300 kcal ▼

Macro Nutrients

Orangesvs Cookies, shortbread, reduced fat

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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0.79%0.77g

Fat

9.6%9.3g

0.77 gvs9.3 g

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

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0.3%0.096g

Saturated Fat

9.76%3.12g

0.096 gvs3.12 g

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

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2.8%0.045g

Omega 3

6.94%0.11g

0.045 gvs0.11 g

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

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0.68%0.11g

Omega 6

20.8%3.53g

0.11 gvs3.53 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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57.7%75g

Carbohydrate

39%50.5g

75 gvs50.5 g

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

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82.3%59.7g

Sugars

20%14.4g

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

59.7 gvs14.4 g

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

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Fructose

0.28%0.2g

≤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 gvs0.2 g

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

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Glucose

%0.24g

NA gvs0.24 g

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

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Sucrose

%14g

NA gvs14 g

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

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40.3%15.3g

Fiber

2.28%0.86g

15.3 gvs0.86 g

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

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10.7%6g

Protein

6.38%3.57g

6 gvs3.57 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Cookies, shortbread, reduced fat

7.8%70.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

70.2 μgvs0 μg

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

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46.3%0.56mg

Vitamin B1

19.6%0.23mg

Thiamine

0.56 mgvs0.23 mg

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

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19.6%0.26mg

Vitamin B2

16%0.21mg

Riboflavin

0.26 mgvs0.21 mg

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

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11.3%1.8mg

Vitamin B3

13.6%2.18mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs2.18 mg

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

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32%1.6mg

Vitamin B5

4.27%0.21mg

Pantothenic acid

1.6 mgvs0.21 mg

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

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29.5%0.38mg

Vitamin B6

3.63%0.047mg

Pyridoxine

0.38 mgvs0.047 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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48%191μg

Vitamin B9

13.5%54μg

Folates and Folic Acid

191 μgvs54 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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377%340mg

Vitamin C

0%0mg

Ascorbic acid

340 mgvs0 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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7.66%1.15mg

Vitamin E

11%1.62mg

Tocopherols and Tocotrienols

1.15 mgvs1.62 mg

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

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0%0μg

Vitamin K

1.94%2.33μg

Phytomenadione or phylloquinone

0 μgvs2.33 μg

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

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Minerals

Orangesvs Cookies, shortbread, reduced fat

25.5%255mg

Calcium

0.86%8.65mg

255 mgvs8.65 mg

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

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32%0.29mg

Copper

6.65%0.06mg

0.29 mgvs0.06 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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7.98%0.64mg

Iron

24.8%2mg

0.64 mgvs2 mg

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

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15%64mg

Magnesium

2.2%9.3mg

64 mgvs9.3 mg

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

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6.94%0.16mg

Manganese

11.4%0.26mg

0.16 mgvs0.26 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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12.8%89.4mg

Phosphorus

6.27%44mg

89.4 mgvs44 mg

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

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34%1155mg

Potassium

1.72%58.5mg

1155 mgvs58.5 mg

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

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5.8%3.2μg

Selenium

7.5%4.12μg

3.2 μgvs4.12 μg

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

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0%0mg

Sodium

25.3%380mg

0 mgvs380 mg

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

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4.06%0.45mg

Zinc

2.96%0.33mg

0.45 mgvs0.33 mg

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

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15%554g

Water

0.065%2.4g

554 gvs2.4 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 Oranges vs Cookies, shortbread, reduced fat:

Raw Oranges have more Vitamin A, 2.4 times more Vitamin B1, 1.2 times more Vitamin B2, 7.5 times more Vitamin B5, 8.1 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 1.4 times more Vitamin E than Raw Oranges.
Both Raw Oranges and Cookies, shortbread, reduced fat have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Oranges as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

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

Raw Oranges have 29.5 times more Calcium, 4.8 times more Copper, 6.9 times more Magnesium, 2 times more Phosphorus, 19.7 times more Potassium, 1.4 times more Zinc and 231.2 times more Water than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 3.1 times more Iron, 1.6 times more Manganese, 1.3 times more Selenium and more Sodium than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.5 times more Carbohydrate, 4.1 times more Sugars, 17.7 times more Fiber and 1.7 times more Protein than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 12.2 times more Fat, 32.6 times more Saturated Fat, 2.5 times more Omega 3 and 30.7 times more Omega 6 than Raw Oranges.
Both Raw Oranges and Cookies, shortbread, reduced fat have similar amounts of Energy per 300 kcal.
Both Raw Oranges as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesCookies, shortbread, reduced fatVS Valencia OrangesOrangesVS Cookies, sugar wafer, chocolate-coveredCookies, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-covered

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Cookies, shortbread, reduced fat

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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