Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate wafer VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Fresh Orange juice	Recommended Dietary Allowance
Energy	74% 2147kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	190% 60.7g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	224% 163g	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	0% 0g	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	% 0g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 147g	% 16.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	28.8% 16g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	29.8% 119μg	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	220% 198mg	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	1.06% 0.16mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	43.3% 433mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	182% 14.6mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	81.6% 572mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	23.3% 794mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, chocolate wafer 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 Cookies, gluten-free, chocolate wafer vs Fresh Orange juice:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 2.3 times more Vitamin B5 than Fresh Orange juice.

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

• 14 ounces of Cookies, gluten-free, chocolate wafer have 9.9 times more Calcium, 5.9 times more Copper, 18.4 times more Iron, 3.7 times more Magnesium, 29.4 times more Manganese, 8.5 times more Phosphorus, 1.7 times more Potassium, 122 times more Sodium and 15.6 times more Zinc than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 64.5 times more Water than Cookies, gluten-free, chocolate wafer.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 12 times more Energy, 152.1 times more Fat, 637.5 times more Saturated Fat, 11.3 times more Omega 3, 73.6 times more Omega 6, 6 times more Carbohydrate, 4.9 times more Sugars, 8 times more Fiber and 5.8 times more Protein than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain more Fructose than Cookies, gluten-free, chocolate wafer.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein