Comparing Nutrients in 100 calories Canned Orange Juice VS Cookies, gluten-free, lemon wafer

Weight per 100 calories

• Canned Orange Juice: 213g
• Cookies, gluten-free, lemon wafer: 19.4g

Cookies, gluten-free, lemon wafer have 11 times more energy per unit of mass than Unsweetened Canned Orange Juice, which is very high in comparison to other foods. Canned Orange Juice having low energy density.

Discover which food has more nutrients per 100 calories - Canned Orange Juice or Cookies, gluten-free, lemon wafer?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Canned Orange Juice	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	4.84% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	6.37% 2.04g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	11% 14.4g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	11.3% 8.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	7.13% 5.17g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 4.83g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.64g	% 8.2g	g per day for Men 19-50 years
Fiber	1.68% 0.64g	0% 0g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	2.13% 19μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	0.73% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.44% 0.045mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.67% 0.43mg	0.079% 0.013mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.07% 0.066mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.8% 51μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71% 64mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.84% 0.43mg	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.18% 0.21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	0.17% 1.75mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	1.66% 66.6μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	2.66% 0.21mg	0.44% 0.035mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	0.14% 0.58mg	420mg per day for Men 19-50 years
Manganese	1.94% 0.045mg	0.16% 0.004mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.17% 36mg	1.1% 7.57mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	0.21% 7mg	3400mg per day for Men 19-50 years
Selenium	0.39% 0.21μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.44% 21.6mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	0.053% 0.006mg	11mg per day for Men 19-50 years
Water	5.04% 187g	0.006% 0.22g	3700g per day for Men 19-50 years

Canned Orange Juice VS Cookies, Gluten-free, Lemon Wafer Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Orange Juice or Cookies, gluten-free, lemon wafer?

Lets compare vitamin content per 100 calories of Canned Orange Juice vs Cookies, gluten-free, lemon wafer:

• 100 calories of Canned Orange Juice have 9.5 times more Vitamin B1, 3.1 times more Vitamin B2, 33.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 100 kcal of Cookies, gluten-free, lemon wafer contain 1.4 times more Vitamin E than Unsweetened Canned Orange Juice.
• 100 calories of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 100 calories for Canned Orange Juice vs Cookies, gluten-free, lemon wafer:

• 100 calories of Canned Orange Juice have 12.2 times more Calcium, more Copper, 6.1 times more Iron, 36.5 times more Magnesium, 4.8 times more Phosphorus, 56 times more Potassium and 858.2 times more Water than Cookies, gluten-free, lemon wafer.
• 100 calories of Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Potassium
• Both Unsweetened Canned Orange Juice as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Manganese, Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Orange Juice have 1.6 times more Carbohydrate, 2.3 times more Sugars, more Fructose and more Protein than Cookies, gluten-free, lemon wafer.
• While 100 kcal of Cookies, gluten-free, lemon wafer contain 14.7 times more Fat, 53.2 times more Saturated Fat and 8.6 times more Omega 6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cookies, gluten-free, lemon wafer offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Orange Juice provide inadequate amounts of Omega 6
• 100 calories of Cookies, gluten-free, lemon wafer provide inadequate amounts of Protein
• Both Unsweetened Canned Orange Juice as well as Cookies, gluten-free, lemon wafer provide inadequate amounts of Omega 3 and Fiber in 100 calories.