Comparing Nutrients in 100 calories Cookies, oatmeal sandwich, with creme fillingVS Oranges

Weight per 100 calories

Cookies, oatmeal sandwich, with creme filling

25g

Oranges

213g

Cookies, oatmeal sandwich, with creme filling have 8.5 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 100 calories - Cookies, oatmeal sandwich, with creme filling or Oranges?

Macros Ratio

Protein Fat Carbs

Cookies, oatmeal sandwich, with creme filling

41%

56%

Oranges

91%

100 kcal ▼

Macro Nutrients

Cookies, oatmeal sandwich, with creme fillingvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.74%4.6g

Fat

0.26%0.26g

4.6 gvs0.26 g

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

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4.1%1.3g

Saturated Fat

0.1%0.032g

1.3 gvs0.032 g

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

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6.93%0.11g

Omega 3

0.93%0.015g

0.11 gvs0.015 g

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

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10.3%1.76g

Omega 6

0.23%0.038g

1.76 gvs0.038 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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10.7%14g

Carbohydrate

19.2%25g

14 gvs25 g

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

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11%7.88g

Sugars

27.4%20g

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

7.88 gvs20 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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1.7%0.65g

Fiber

13.4%5.1g

0.65 gvs5.1 g

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

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1.17%0.66g

Protein

3.57%2g

0.66 gvs2 g

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

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Vitamins

Cookies, oatmeal sandwich, with creme fillingvs Oranges

0.028%0.25μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

0.25 μgvs23.4 μg

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

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4.94%0.059mg

Vitamin B1

15.4%0.19mg

Thiamine

0.059 mgvs0.19 mg

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

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2.15%0.028mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.028 mgvs0.085 mg

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

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1.8%0.29mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.29 mgvs0.6 mg

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

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1.45%0.072mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.072 mgvs0.53 mg

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

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0.89%0.012mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.012 mgvs0.13 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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2.4%9.55μg

Vitamin B9

16%64μg

Folates and Folic Acid

9.55 μgvs64 μg

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

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0.1%0.003μg

Vitamin B12

0%0μg

Cobalamin

0.003 μgvs0 μg

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

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0%0mg

Vitamin C

126%113mg

Ascorbic acid

0 mgvs113 mg

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

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0.042%0.25IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0.25 IUvs0 IU

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

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3.7%0.56mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

0.56 mgvs0.38 mg

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

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1.13%1.36μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.36 μgvs0 μg

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

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Minerals

Cookies, oatmeal sandwich, with creme fillingvs Oranges

0%0mg

Calcium

8.5%85mg

0 mgvs85 mg

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

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3.82%0.034mg

Copper

10.6%0.096mg

0.034 mgvs0.096 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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5.9%0.47mg

Iron

2.66%0.21mg

0.47 mgvs0.21 mg

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

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2.1%8.8mg

Magnesium

5.07%21.3mg

8.8 mgvs21.3 mg

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

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9%0.21mg

Manganese

2.3%0.053mg

0.21 mgvs0.053 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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3.37%23.6mg

Phosphorus

4.26%29.8mg

23.6 mgvs29.8 mg

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

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1%34mg

Potassium

11.3%385mg

34 mgvs385 mg

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

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3.1%1.7μg

Selenium

1.93%1.06μg

1.7 μgvs1.06 μg

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

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8.38%126mg

Sodium

0%0mg

126 mgvs0 mg

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

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1.53%0.17mg

Zinc

1.35%0.15mg

0.17 mgvs0.15 mg

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

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0.15%5.55g

Water

5%185g

5.55 gvs185 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cookies, oatmeal sandwich, with creme filling vs Oranges:

Cookies, oatmeal sandwich, with creme filling have 1.4 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 93.1 times more Vitamin A, 3.1 times more Vitamin B1, 3.1 times more Vitamin B2, 2.1 times more Vitamin B3, 7.4 times more Vitamin B5, 11 times more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin C than Cookies, oatmeal sandwich, with creme filling.
Both Cookies, oatmeal sandwich, with creme filling as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, oatmeal sandwich, with creme filling vs Oranges:

Cookies, oatmeal sandwich, with creme filling have 2.2 times more Iron, 3.9 times more Manganese, 1.6 times more Selenium and more Sodium than Raw Oranges.
While Raw Oranges contain more Calcium, 2.8 times more Copper, 2.4 times more Magnesium, 1.3 times more Phosphorus, 11.3 times more Potassium and 33.2 times more Water than Cookies, oatmeal sandwich, with creme filling.
Both Cookies, oatmeal sandwich, with creme filling and Raw Oranges have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cookies, oatmeal sandwich, with creme filling have 18 times more Fat, 41.1 times more Saturated Fat, 7.4 times more Omega 3 and 45.9 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 1.8 times more Carbohydrate, 2.5 times more Sugars, 7.8 times more Fiber and 3 times more Protein than Cookies, oatmeal sandwich, with creme filling.
Both Cookies, oatmeal sandwich, with creme filling and Raw Oranges have similar amounts of Energy per 100 kcal.
Both Cookies, oatmeal sandwich, with creme filling as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cookies, oatmeal sandwich, with creme fillingVS Waffles, whole wheat, lowfat, frozen, ready-to-heatOrangesVS Waffles, whole wheat, lowfat, frozen, ready-to-heatCookies, oatmeal sandwich, with creme fillingVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Cookies, oatmeal sandwich, with creme fillingVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Cookies, oatmeal sandwich, with creme filling or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: