Comparing Nutrients in 500 calories Nabisco, Nabisco Oreo Crunchies, Cookie Crumb ToppingVS Oranges

Weight per 500 calories

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

105g

Oranges

1064g

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 10.1 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping or Oranges?

Macros Ratio

Protein Fat Carbs

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping

39%

57%

Oranges

91%

500 kcal ▼

Macro Nutrients

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Toppingvs 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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23.3%22.6g

Fat

1.3%1.28g

22.6 gvs1.28 g

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

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13.6%4.35g

Saturated Fat

0.5%0.16g

4.35 gvs0.16 g

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

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6.3%0.1g

Omega 3

4.65%0.074g

0.1 gvs0.074 g

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

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12.8%2.17g

Omega 6

1.13%0.19g

2.17 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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56.7%73.8g

Carbohydrate

96%125g

73.8 gvs125 g

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

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52%38g

Sugars

137%99g

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

38 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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8.85%3.36g

Fiber

67%25.5g

3.36 gvs25.5 g

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

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8.97%5.02g

Protein

18%10g

5.02 gvs10 g

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

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Vitamins

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Toppingvs Oranges

Vitamin A

13%117μg

RAE, retinol activity equivalents

NA μgvs117 μg

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

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10.7%0.13mg

Vitamin B1

77%0.93mg

Thiamine

0.13 mgvs0.93 mg

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

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13.3%0.17mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.17 mgvs0.43 mg

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

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12%1.94mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

1.94 mgvs3 mg

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

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0.76%0.038mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.038 mgvs2.66 mg

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

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2.6%0.034mg

Vitamin B6

49%0.64mg

Pyridoxine

0.034 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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7.88%31.5μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

31.5 μgvs319 μg

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

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0.88%0.021μg

Vitamin B12

0%0μg

Cobalamin

0.021 μgvs0 μg

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

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Vitamin C

629%566mg

Ascorbic acid

NA mgvs566 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

NA mgvs1.9 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Toppingvs Oranges

2.52%25.2mg

Calcium

42.6%426mg

25.2 mgvs426 mg

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

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31.5%0.28mg

Copper

53%0.48mg

0.28 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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64.3%5.15mg

Iron

13.3%1.06mg

5.15 mgvs1.06 mg

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

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12%50.4mg

Magnesium

25.3%106mg

50.4 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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15.5%108mg

Phosphorus

21.3%149mg

108 mgvs149 mg

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

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6%204mg

Potassium

56.6%1926mg

204 mgvs1926 mg

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

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Selenium

9.67%5.3μg

NA μgvs5.3 μg

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

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37%555mg

Sodium

0%0mg

555 mgvs0 mg

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

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11.7%1.3mg

Zinc

6.77%0.74mg

1.3 mgvs0.74 mg

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

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0.045%1.65g

Water

25%923g

1.65 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 Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Oranges:

Raw Oranges contain 7.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3, 70.3 times more Vitamin B5, 19 times more Vitamin B6 and 10.1 times more Vitamin B9 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Oranges:

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 4.8 times more Iron, more Sodium and 1.7 times more Zinc than Raw Oranges.
While Raw Oranges contain 16.9 times more Calcium, 1.7 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus, 9.4 times more Potassium and 559.6 times more Water than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.

Comparison of macro-nutrients per 500 calories:

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 17.7 times more Fat, 27.3 times more Saturated Fat, 1.4 times more Omega 3 and 11.3 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 1.7 times more Carbohydrate, 2.6 times more Sugars, 7.6 times more Fiber and 2 times more Protein than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Nabisco, Nabisco Oreo Crunchies, Cookie Crumb ToppingVS Nabisco, Nabisco Ritz CrackersOrangesVS Nabisco, Nabisco Ritz CrackersNabisco, Nabisco Oreo Crunchies, Cookie Crumb ToppingVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Nabisco, Nabisco Oreo Crunchies, Cookie Crumb ToppingVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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