Comparing Nutrients in 500 calories Cookies, brownies, commercially prepared, reduced fat, with added fiberVS Oranges

Weight per 500 calories

Cookies, brownies, commercially prepared, reduced fat, with added fiber

145g

Oranges

1064g

Cookies, brownies, commercially prepared, reduced fat, with added fiber have 7.3 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Cookies, brownies, commercially prepared, reduced fat, with added fiber or Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, brownies, commercially prepared, reduced fat, with added fiber

25%

72%

Oranges

91%

500 kcal ▼

Macro Nutrients

Cookies, brownies, commercially prepared, reduced fat, with added fibervs 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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14.5%14g

Fat

1.3%1.28g

14 gvs1.28 g

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

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12.5%4g

Saturated Fat

0.5%0.16g

4 gvs0.16 g

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

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34.8%0.56g

Omega 3

4.65%0.074g

0.56 gvs0.074 g

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

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18.7%3.2g

Omega 6

1.13%0.19g

3.2 gvs0.19 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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68.7%89.2g

Carbohydrate

96%125g

89.2 gvs125 g

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

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77.4%56g

Sugars

137%99g

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

56 gvs99 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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42.3%16g

Fiber

67%25.5g

16 gvs25.5 g

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

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7.17%4g

Protein

18%10g

4 gvs10 g

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

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Vitamins

Cookies, brownies, commercially prepared, reduced fat, with added fibervs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

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

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21.5%0.26mg

Vitamin B1

77%0.93mg

Thiamine

0.26 mgvs0.93 mg

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

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27.5%0.36mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.36 mgvs0.43 mg

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

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13%2.1mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs3 mg

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

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Vitamin B5

53%2.66mg

Pantothenic acid

NA mgvs2.66 mg

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

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2.1%0.028mg

Vitamin B6

49%0.64mg

Pyridoxine

0.028 mgvs0.64 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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15.2%61μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

61 μgvs319 μg

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

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1.2%0.029μg

Vitamin B12

0%0μg

Cobalamin

0.029 μgvs0 μg

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

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0%0mg

Vitamin C

629%566mg

Ascorbic acid

0 mgvs566 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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5.7%0.86mg

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

0.86 mgvs1.9 mg

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

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9.66%11.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

11.6 μgvs0 μg

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

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Minerals

Cookies, brownies, commercially prepared, reduced fat, with added fibervs Oranges

0%0mg

Calcium

42.6%426mg

0 mgvs426 mg

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

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28.7%0.26mg

Copper

53%0.48mg

0.26 mgvs0.48 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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36%2.9mg

Iron

13.3%1.06mg

2.9 mgvs1.06 mg

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

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10.7%45mg

Magnesium

25.3%106mg

45 mgvs106 mg

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

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Manganese

11.6%0.27mg

NA mgvs0.27 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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12.2%85.5mg

Phosphorus

21.3%149mg

85.5 mgvs149 mg

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

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6.1%207mg

Potassium

56.6%1926mg

207 mgvs1926 mg

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

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34%18.7μg

Selenium

9.67%5.3μg

18.7 μgvs5.3 μg

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

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28%420mg

Sodium

0%0mg

420 mgvs0 mg

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

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6.06%0.67mg

Zinc

6.77%0.74mg

0.67 mgvs0.74 mg

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

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0.97%36g

Water

25%923g

36 gvs923 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 Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Oranges:

Cookies, brownies, commercially prepared, reduced fat, with added fiber have more Vitamin K than Raw Oranges.
While Raw Oranges contain more Vitamin A, 3.6 times more Vitamin B1, 1.4 times more Vitamin B3, 23.2 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin E than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Raw Oranges have similar amounts of Vitamin B2 per 500 kcal.
Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, brownies, commercially prepared, reduced fat, with added fiber vs Oranges:

Cookies, brownies, commercially prepared, reduced fat, with added fiber have 2.7 times more Iron, 3.5 times more Selenium and more Sodium than Raw Oranges.
While Raw Oranges contain more Calcium, 1.9 times more Copper, 2.4 times more Magnesium, 1.7 times more Phosphorus, 9.3 times more Potassium and 25.6 times more Water than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Raw Oranges have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cookies, brownies, commercially prepared, reduced fat, with added fiber have 11 times more Fat, 25.1 times more Saturated Fat, 7.5 times more Omega 3 and 16.6 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 1.4 times more Carbohydrate, 1.8 times more Sugars, 1.6 times more Fiber and 2.5 times more Protein than Cookies, brownies, commercially prepared, reduced fat, with added fiber.
Both Cookies, brownies, commercially prepared, reduced fat, with added fiber and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Cookies, brownies, commercially prepared, reduced fat, with added fiber as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, brownies, commercially prepared, reduced fat, with added fiberVS Cookies, chocolate sandwich, with creme filling, reduced fatOrangesVS Cookies, chocolate sandwich, with creme filling, reduced fatCookies, brownies, commercially prepared, reduced fat, with added fiberVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Cookies, brownies, commercially prepared, reduced fat, with added fiberVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, brownies, commercially prepared, reduced fat, with added fiber or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: