Comparing Nutrients in 14 ounces Cookie, with peanut butter filling, chocolate-coated VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cookie, with peanut butter filling, chocolate-coated	Fresh Orange juice	Recommended Dietary Allowance
Energy	77% 2231kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	238% 76.2g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	169% 123g	46% 33.3g	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	NA	11.6% 8.4g	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 16.4g	g per day for Men 19-50 years
Fiber	36.6% 14g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	57.4% 32g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cookie, with peanut butter filling, chocolate-coated	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.4% 1.92mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	12.2% 0.16mg	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	62.5% 250μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	220% 198mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	114% 17mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.7μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookie, with peanut butter filling, chocolate-coated	Fresh Orange juice	Recommended Dietary Allowance
Calcium	14% 139mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	104% 8.33mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	2.4% 0.056mg	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	21% 147mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	98% 1472mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookie, with peanut butter filling, chocolate-coated VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookie, with peanut butter filling, chocolate-coated versus 14 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookie, with peanut butter filling, chocolate-coated vs Fresh Orange juice:

• 14 ounces of Cookie, with peanut butter filling, chocolate-coated have 1.6 times more Vitamin B1, 3 times more Vitamin B2, 11.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.6 times more Vitamin B6, 2.1 times more Vitamin B9, 108 times more Vitamin E and 47 times more Vitamin K than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain more Vitamin C than Cookie, with peanut butter filling, chocolate-coated.
• 14 ounces of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin C
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Cookie, with peanut butter filling, chocolate-coated as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cookie, with peanut butter filling, chocolate-coated vs Fresh Orange juice:

• 14 ounces of Cookie, with peanut butter filling, chocolate-coated have 3.2 times more Calcium, 13.3 times more Copper, 10.5 times more Iron, 1.5 times more Magnesium, 48.7 times more Manganese, 2.2 times more Phosphorus, 73 times more Selenium and 371 times more Sodium than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 49.1 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• Both Cookie, with peanut butter filling, chocolate-coated and Fresh Orange juice contain similar levels of Potassium per 14 ounces.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Selenium
• Both Cookie, with peanut butter filling, chocolate-coated as well as Raw Orange juice lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookie, with peanut butter filling, chocolate-coated have 12.5 times more Energy, 176.5 times more Fat, 800 times more Saturated Fat, 22 times more Omega 3, 208.9 times more Omega 6, 5.1 times more Carbohydrate, 3.7 times more Sugars, 17.5 times more Fiber and 11.6 times more Protein than Fresh Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein