Comparing Nutrients in 500 calories Cookies, chocolate sandwich, with creme filling, special dietaryVS Valencia Oranges

Weight per 500 calories

Cookies, chocolate sandwich, with creme filling, special dietary

109g

Valencia Oranges

1020g

Cookies, chocolate sandwich, with creme filling, special dietary have 9.4 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 500 calories - Cookies, chocolate sandwich, with creme filling, special dietary or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, chocolate sandwich, with creme filling, special dietary

41%

55%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Cookies, chocolate sandwich, with creme filling, special dietaryvs Valencia 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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24.7%24g

Fat

3.16%3.06g

24 gvs3.06 g

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

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13.5%4.33g

Saturated Fat

1.1%0.36g

4.33 gvs0.36 g

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

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37%0.59g

Omega 3

10.2%0.16g

0.59 gvs0.16 g

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

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47%8g

Omega 6

2.64%0.45g

8 gvs0.45 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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56.7%73.8g

Carbohydrate

93%121g

73.8 gvs121 g

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

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29.5%21.4g

Sugars

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

21.4 gvsNA 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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11.7%4.45g

Fiber

67%25.5g

4.45 gvs25.5 g

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

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8.7%4.9g

Protein

19%10.6g

4.9 gvs10.6 g

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

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Vitamins

Cookies, chocolate sandwich, with creme filling, special dietaryvs Valencia Oranges

0.12%1.1μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

1.1 μgvs122 μg

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

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47.4%0.57mg

Vitamin B1

74%0.89mg

Thiamine

0.57 mgvs0.89 mg

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

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24.4%0.32mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.32 mgvs0.41 mg

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

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27%4.3mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs2.8 mg

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

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7.8%0.39mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.39 mgvs2.55 mg

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

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2.75%0.036mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.036 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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17%67.2μg

Vitamin B9

99%398μg

Folates and Folic Acid

67.2 μgvs398 μg

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

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1.8%0.043μg

Vitamin B12

0%0μg

Cobalamin

0.043 μgvs0 μg

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

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0%0mg

Vitamin C

550%495mg

Ascorbic acid

0 mgvs495 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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12%1.78mg

Vitamin E

Tocopherols and Tocotrienols

1.78 mgvsNA mg

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

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4.9%5.86μg

Vitamin K

Phytomenadione or phylloquinone

5.86 μgvsNA μg

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

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Minerals

Cookies, chocolate sandwich, with creme filling, special dietaryvs Valencia Oranges

10.6%106mg

Calcium

41%408mg

106 mgvs408 mg

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

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26.5%0.24mg

Copper

42%0.38mg

0.24 mgvs0.38 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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64%5.1mg

Iron

11.5%0.92mg

5.1 mgvs0.92 mg

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

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6.7%28mg

Magnesium

24.3%102mg

28 mgvs102 mg

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

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19%0.44mg

Manganese

10.2%0.23mg

0.44 mgvs0.23 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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31%217mg

Phosphorus

24.8%173mg

217 mgvs173 mg

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

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9.4%320mg

Potassium

53.7%1827mg

320 mgvs1827 mg

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

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7.3%4μg

Selenium

4 μgvsNA μg

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

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24.7%371mg

Sodium

0%0mg

371 mgvs0 mg

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

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5.7%0.63mg

Zinc

5.57%0.61mg

0.63 mgvs0.61 mg

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

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0.12%4.56g

Water

24%881g

4.56 gvs881 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, chocolate sandwich, with creme filling, special dietary vs Valencia Oranges:

Cookies, chocolate sandwich, with creme filling, special dietary have 1.5 times more Vitamin B3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 112.9 times more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 6.6 times more Vitamin B5, 18 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Cookies, chocolate sandwich, with creme filling, special dietary.
Both Cookies, chocolate sandwich, with creme filling, special dietary as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate sandwich, with creme filling, special dietary vs Valencia Oranges:

Cookies, chocolate sandwich, with creme filling, special dietary have 5.6 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus and more Sodium than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.8 times more Calcium, 1.6 times more Copper, 3.6 times more Magnesium, 5.7 times more Potassium and 193.4 times more Water than Cookies, chocolate sandwich, with creme filling, special dietary.
Both Cookies, chocolate sandwich, with creme filling, special dietary and Raw Valencia Oranges have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cookies, chocolate sandwich, with creme filling, special dietary have 7.8 times more Fat, 12.1 times more Saturated Fat, 3.6 times more Omega 3 and 17.8 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.6 times more Carbohydrate, 5.7 times more Fiber and 2.2 times more Protein than Cookies, chocolate sandwich, with creme filling, special dietary.
Both Cookies, chocolate sandwich, with creme filling, special dietary and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
Both Cookies, chocolate sandwich, with creme filling, special dietary as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, chocolate sandwich, with creme filling, special dietaryVS Cookies, oatmeal, commercially prepared, special dietaryValencia OrangesVS Cookies, oatmeal, commercially prepared, special dietaryCookies, chocolate sandwich, with creme filling, special dietaryVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Cookies, chocolate sandwich, with creme filling, special dietaryVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, chocolate sandwich, with creme filling, special dietary or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: