Comparing Nutrients in 500 calories Cookie, chocolate, with icing or coatingVS Navel Oranges

Weight per 500 calories

Cookie, chocolate, with icing or coating

99g

Navel Oranges

1020g

Cookie, chocolate, with icing or coating has 10.3 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 500 calories - Cookie, chocolate, with icing or coating or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Cookie, chocolate, with icing or coating

43%

53%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Cookie, chocolate, with icing or coatingvs Navel Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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24.6%24g

Fat

1.58%1.53g

24 gvs1.53 g

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

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51%16.3g

Saturated Fat

0.54%0.17g

16.3 gvs0.17 g

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

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13%0.21g

Omega 3

5.74%0.092g

0.21 gvs0.092 g

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

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19.6%3.34g

Omega 6

1.4%0.23g

3.34 gvs0.23 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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51.5%67g

Carbohydrate

98%128g

67 gvs128 g

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

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43.5%31.6g

Sugars

120%86.7g

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

31.6 gvs86.7 g

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

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Fructose

31.7%23g

≤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 gvs23 g

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

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Glucose

%20g

NA gvs20 g

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

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Sucrose

%43.7g

NA gvs43.7 g

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

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5.97%2.27g

Fiber

59%22.4g

2.27 gvs22.4 g

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

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7.92%4.44g

Protein

16.6%9.3g

4.44 gvs9.3 g

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

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Vitamins

Cookie, chocolate, with icing or coatingvs Navel Oranges

0%0μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

0 μgvs122 μg

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

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24%0.29mg

Vitamin B1

58%0.69mg

Thiamine

0.29 mgvs0.69 mg

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

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14.4%0.19mg

Vitamin B2

40%0.52mg

Riboflavin

0.19 mgvs0.52 mg

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

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15.4%2.47mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

2.47 mgvs4.34 mg

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

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Vitamin B5

53.3%2.66mg

Pantothenic acid

NA mgvs2.66 mg

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

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1.74%0.023mg

Vitamin B6

62%0.81mg

Pyridoxine

0.023 mgvs0.81 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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14.3%57μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

57 μgvs347 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0.82%0.02μg

Vitamin B12

0%0μg

Cobalamin

0.02 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

670%603mg

Ascorbic acid

0 mgvs603 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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18.3%2.75mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

2.75 mgvs1.53 mg

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

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5.67%6.8μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.8 μgvs0 μg

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

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Minerals

Cookie, chocolate, with icing or coatingvs Navel Oranges

1.48%14.8mg

Calcium

44%439mg

14.8 mgvs439 mg

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

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29.3%0.26mg

Copper

44.2%0.4mg

0.26 mgvs0.4 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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37%2.96mg

Iron

16.6%1.33mg

2.96 mgvs1.33 mg

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

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5.87%24.7mg

Magnesium

26.7%112mg

24.7 mgvs112 mg

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

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Manganese

13%0.3mg

NA mgvs0.3 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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10.6%74mg

Phosphorus

33.5%235mg

74 mgvs235 mg

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

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2.76%94mg

Potassium

50%1694mg

94 mgvs1694 mg

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

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21%11.6μg

Selenium

0%0μg

11.6 μgvs0 μg

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

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25%375mg

Sodium

0.68%10.2mg

375 mgvs10.2 mg

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

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2.7%0.3mg

Zinc

7.42%0.82mg

0.3 mgvs0.82 mg

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

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0.053%1.97g

Water

23.7%877g

1.97 gvs877 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cookie, chocolate, with icing or coating vs Navel Oranges:

Cookie, chocolate, with icing or coating has 1.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain more Vitamin A, 2.4 times more Vitamin B1, 2.8 times more Vitamin B2, 1.8 times more Vitamin B3, 35.5 times more Vitamin B6, 6.1 times more Vitamin B9 and more Vitamin C than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookie, chocolate, with icing or coating vs Navel Oranges:

Cookie, chocolate, with icing or coating has 2.2 times more Iron, more Selenium and 36.7 times more Sodium than Raw Navel Oranges.
While Raw Navel Oranges contain 29.7 times more Calcium, 1.5 times more Copper, 4.6 times more Magnesium, 3.2 times more Phosphorus, 18.1 times more Potassium, 2.8 times more Zinc and 444.8 times more Water than Cookie, chocolate, with icing or coating.

Comparison of macro-nutrients per 500 calories:

Cookie, chocolate, with icing or coating has 15.6 times more Fat, 93.8 times more Saturated Fat, 2.3 times more Omega 3 and 14.2 times more Omega 6 than Raw Navel Oranges.
While Raw Navel Oranges contain 1.9 times more Carbohydrate, 2.7 times more Sugars, 9.9 times more Fiber and 2.1 times more Protein than Cookie, chocolate, with icing or coating.
Both Cookie, chocolate, with icing or coating and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
Both Cookie, chocolate, with icing or coating as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookie, chocolate, with icing or coatingVS Tortillas, ready-to-bake or -fry, whole wheatNavel OrangesVS Tortillas, ready-to-bake or -fry, whole wheatCookie, chocolate, with icing or coatingVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Cookie, chocolate, with icing or coatingVS Navel Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookie, chocolate, with icing or coating or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: