Comparing Nutrients in 500 calories OrangesVS Cookies, shortbread, reduced fat

Weight per 500 calories

Oranges

1064g

Cookies, shortbread, reduced fat

111g

Cookies, shortbread, reduced fat have 9.6 times more energy per unit of mass than Raw Oranges, which is very high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 500 calories - Oranges or Cookies, shortbread, reduced fat?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Cookies, shortbread, reduced fat

28%

67%

500 kcal ▼

Macro Nutrients

Orangesvs Cookies, shortbread, reduced fat

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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1.3%1.28g

Fat

16%15.5g

1.28 gvs15.5 g

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

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0.5%0.16g

Saturated Fat

16.3%5.2g

0.16 gvs5.2 g

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

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4.65%0.074g

Omega 3

11.6%0.19g

0.074 gvs0.19 g

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

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1.13%0.19g

Omega 6

34.6%5.9g

0.19 gvs5.9 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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96%125g

Carbohydrate

65%84.2g

125 gvs84.2 g

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

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137%99g

Sugars

33%24g

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

99 gvs24 g

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

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Fructose

0.46%0.33g

≤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 gvs0.33 g

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

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Glucose

%0.4g

NA gvs0.4 g

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

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Sucrose

%23.3g

NA gvs23.3 g

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

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67%25.5g

Fiber

3.8%1.44g

25.5 gvs1.44 g

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

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18%10g

Protein

10.6%5.95g

10 gvs5.95 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Cookies, shortbread, reduced fat

13%117μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

117 μgvs0 μg

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

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77%0.93mg

Vitamin B1

32.6%0.39mg

Thiamine

0.93 mgvs0.39 mg

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

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32.7%0.43mg

Vitamin B2

26.8%0.35mg

Riboflavin

0.43 mgvs0.35 mg

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

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18.8%3mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

3 mgvs3.63 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

53%2.66mg

Vitamin B5

7.1%0.36mg

Pantothenic acid

2.66 mgvs0.36 mg

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

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49%0.64mg

Vitamin B6

6.05%0.079mg

Pyridoxine

0.64 mgvs0.079 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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79.8%319μg

Vitamin B9

22.5%90μg

Folates and Folic Acid

319 μgvs90 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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629%566mg

Vitamin C

0%0mg

Ascorbic acid

566 mgvs0 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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12.8%1.9mg

Vitamin E

18%2.7mg

Tocopherols and Tocotrienols

1.9 mgvs2.7 mg

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

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0%0μg

Vitamin K

3.23%3.9μg

Phytomenadione or phylloquinone

0 μgvs3.9 μg

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

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Minerals

Orangesvs Cookies, shortbread, reduced fat

42.6%426mg

Calcium

1.44%14.4mg

426 mgvs14.4 mg

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

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53%0.48mg

Copper

11%0.1mg

0.48 mgvs0.1 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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13.3%1.06mg

Iron

41.3%3.3mg

1.06 mgvs3.3 mg

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

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25.3%106mg

Magnesium

3.7%15.5mg

106 mgvs15.5 mg

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

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11.6%0.27mg

Manganese

19%0.44mg

0.27 mgvs0.44 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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21.3%149mg

Phosphorus

10.5%73mg

149 mgvs73 mg

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

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56.6%1926mg

Potassium

2.87%98mg

1926 mgvs98 mg

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

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9.67%5.3μg

Selenium

12.5%6.87μg

5.3 μgvs6.87 μg

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

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0%0mg

Sodium

42.2%633mg

0 mgvs633 mg

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

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6.77%0.74mg

Zinc

4.94%0.54mg

0.74 mgvs0.54 mg

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

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25%923g

Water

0.11%4g

923 gvs4 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 Oranges vs Cookies, shortbread, reduced fat:

Raw Oranges have more Vitamin A, 2.4 times more Vitamin B1, 1.2 times more Vitamin B2, 7.5 times more Vitamin B5, 8.1 times more Vitamin B6, 3.6 times more Vitamin B9 and more Vitamin C than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 1.4 times more Vitamin E than Raw Oranges.
Both Raw Oranges and Cookies, shortbread, reduced fat have similar amounts of Vitamin B3 per 500 kcal.
Both Raw Oranges as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Cookies, shortbread, reduced fat:

Raw Oranges have 29.5 times more Calcium, 4.8 times more Copper, 6.9 times more Magnesium, 2 times more Phosphorus, 19.7 times more Potassium, 1.4 times more Zinc and 231.2 times more Water than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 3.1 times more Iron, 1.6 times more Manganese, 1.3 times more Selenium and more Sodium than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 1.5 times more Carbohydrate, 4.1 times more Sugars, 17.7 times more Fiber and 1.7 times more Protein than Cookies, shortbread, reduced fat.
While Cookies, shortbread, reduced fat contain 12.2 times more Fat, 32.6 times more Saturated Fat, 2.5 times more Omega 3 and 30.7 times more Omega 6 than Raw Oranges.
Both Raw Oranges and Cookies, shortbread, reduced fat have similar amounts of Energy per 500 kcal.
Both Raw Oranges as well as Cookies, shortbread, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesCookies, shortbread, reduced fatVS Valencia OrangesOrangesVS Cookies, sugar wafer, chocolate-coveredCookies, shortbread, reduced fatVS Cookies, sugar wafer, chocolate-covered

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Cookies, shortbread, reduced fat

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Cookies, shortbread, reduced fat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: