Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate wafer VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Canned Orange Juice	Recommended Dietary Allowance
Energy	74% 2147kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	190% 60.7g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	224% 163g	48% 34.8g	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	0% 0g	13.3% 9.64g	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	% 0g	% 9g	g per day for Men 19-50 years
Sucrose	% 147g	% 16g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	28.8% 16g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.46% 0.12mg	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	NA	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	133% 119mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Canned Orange Juice	Recommended Dietary Allowance
Calcium	43.3% 433mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.1% 124μg	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	182% 14.6mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	3.62% 0.083mg	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	81.6% 572mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Canned Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, chocolate wafer versus 14 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, chocolate wafer vs Canned Orange Juice:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 2.4 times more Vitamin B5 than Canned Orange Juice.

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate wafer vs Canned Orange Juice:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 10.9 times more Calcium, 11.8 times more Copper, 36.7 times more Iron, 4.1 times more Magnesium, 19.6 times more Manganese, 8.5 times more Phosphorus, 1.8 times more Potassium, 30.5 times more Sodium and 19.5 times more Zinc than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 64 times more Water than Cookies, gluten-free, chocolate wafer.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 11.5 times more Energy, 202.8 times more Fat, 849.9 times more Saturated Fat, 17.7 times more Omega 3, 79 times more Omega 6, 5.7 times more Carbohydrate, 4.7 times more Sugars, 5.3 times more Fiber and 6 times more Protein than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain more Fructose than Cookies, gluten-free, chocolate wafer.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein