Comparing Nutrients in 500 calories Cookies, shortbread, commercially prepared, plainVS Valencia Oranges

Weight per 500 calories

Cookies, shortbread, commercially prepared, plain

97g

Valencia Oranges

1020g

Cookies, shortbread, commercially prepared, plain have 10.5 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, shortbread, commercially prepared, plain or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, shortbread, commercially prepared, plain

46%

50%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Cookies, shortbread, commercially prepared, plainvs 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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26.3%25.5g

Fat

3.16%3.06g

25.5 gvs3.06 g

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

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24.6%7.9g

Saturated Fat

1.1%0.36g

7.9 gvs0.36 g

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

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56%0.89g

Omega 3

10.2%0.16g

0.89 gvs0.16 g

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

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42%7.17g

Omega 6

2.64%0.45g

7.17 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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47.7%62g

Carbohydrate

93%121g

62 gvs121 g

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

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29%21g

Sugars

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

21 gvsNA g

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

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0.4%0.29g

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]

0.29 gvsNA g

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

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%0.35g

Glucose

0.35 gvsNA g

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

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%20.4g

Sucrose

20.4 gvsNA g

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

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3.33%1.26g

Fiber

67%25.5g

1.26 gvs25.5 g

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

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9.33%5.22g

Protein

19%10.6g

5.22 gvs10.6 g

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

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Vitamins

Cookies, shortbread, commercially prepared, plainvs Valencia 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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28.6%0.34mg

Vitamin B1

74%0.89mg

Thiamine

0.34 mgvs0.89 mg

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

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23.5%0.31mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.31 mgvs0.41 mg

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

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20%3.2mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

3.2 mgvs2.8 mg

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

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6.25%0.31mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.31 mgvs2.55 mg

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

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5.3%0.069mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.069 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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19.7%78.8μg

Vitamin B9

99%398μg

Folates and Folic Acid

78.8 μgvs398 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

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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16%2.37mg

Vitamin E

Tocopherols and Tocotrienols

2.37 mgvsNA mg

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

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8.9%10.7μg

Vitamin K

Phytomenadione or phylloquinone

10.7 μgvsNA μg

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

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Minerals

Cookies, shortbread, commercially prepared, plainvs Valencia Oranges

1.26%12.6mg

Calcium

41%408mg

12.6 mgvs408 mg

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

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9.73%0.088mg

Copper

42%0.38mg

0.088 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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36.2%2.9mg

Iron

11.5%0.92mg

2.9 mgvs0.92 mg

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

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3.24%13.6mg

Magnesium

24.3%102mg

13.6 mgvs102 mg

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

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16.6%0.38mg

Manganese

10.2%0.23mg

0.38 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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9.17%64.2mg

Phosphorus

24.8%173mg

64.2 mgvs173 mg

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

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2.5%85.6mg

Potassium

53.7%1827mg

85.6 mgvs1827 mg

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

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11%6.03μg

Selenium

6.03 μgvsNA μg

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

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23%343mg

Sodium

0%0mg

343 mgvs0 mg

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

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4.33%0.48mg

Zinc

5.57%0.61mg

0.48 mgvs0.61 mg

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

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0.095%3.5g

Water

24%881g

3.5 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, shortbread, commercially prepared, plain vs Valencia Oranges:

Raw Valencia Oranges contain more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 8.2 times more Vitamin B5, 9.3 times more Vitamin B6, 5.1 times more Vitamin B9 and more Vitamin C than Cookies, shortbread, commercially prepared, plain.
Both Cookies, shortbread, commercially prepared, plain and Raw Valencia Oranges have similar amounts of Vitamin B3 per 500 kcal.
Both Cookies, shortbread, commercially prepared, plain 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, shortbread, commercially prepared, plain vs Valencia Oranges:

Cookies, shortbread, commercially prepared, plain have 3.2 times more Iron, 1.6 times more Manganese and more Sodium than Raw Valencia Oranges.
While Raw Valencia Oranges contain 32.3 times more Calcium, 4.3 times more Copper, 7.5 times more Magnesium, 2.7 times more Phosphorus, 21.3 times more Potassium, 1.3 times more Zinc and 251.6 times more Water than Cookies, shortbread, commercially prepared, plain.

Comparison of macro-nutrients per 500 calories:

Cookies, shortbread, commercially prepared, plain have 8.3 times more Fat, 22.1 times more Saturated Fat, 5.5 times more Omega 3 and 16 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2 times more Carbohydrate, 20.2 times more Fiber and 2 times more Protein than Cookies, shortbread, commercially prepared, plain.
Both Cookies, shortbread, commercially prepared, plain and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
Both Cookies, shortbread, commercially prepared, plain as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cookies, shortbread, commercially prepared, plainVS Cookies, brownies, dry mix, sugar freeValencia OrangesVS Cookies, brownies, dry mix, sugar freeCookies, shortbread, commercially prepared, plainVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Cookies, shortbread, commercially prepared, plainVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cookies, shortbread, commercially prepared, plain or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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