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

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, lemon wafer	0%	42%	58%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cookies, gluten-free, lemon wafer	Fresh Orange juice	Recommended Dietary Allowance
Energy	70.5% 2044kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	59.7% 10g	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	227% 295g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	232% 168g	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	% 168g	% 16.4g	g per day for Men 19-50 years
Fiber	0% 0g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	0% 0g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, lemon 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	15% 0.18mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	82.6% 12.4mg	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, lemon wafer	Fresh Orange juice	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	8.93% 0.71mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	22% 155mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	9.47% 350g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Cookies, gluten-free, lemon wafer have 2.5 times more Vitamin B2 and 78 times more Vitamin E than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 2 times more Vitamin B1, 6.2 times more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• 14 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E

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

• 14 ounces of Cookies, gluten-free, lemon wafer have 2.3 times more Phosphorus and 111 times more Sodium than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain more Copper, 3.7 times more Magnesium, 5.6 times more Potassium and 78.8 times more Water than Cookies, gluten-free, lemon wafer.
• Both Cookies, gluten-free, lemon wafer and Fresh Orange juice contain similar levels of Iron per 14 ounces.
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Copper, Magnesium and Potassium
• Both Cookies, gluten-free, lemon wafer as well as Raw Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, lemon wafer have 11.4 times more Energy, 120.9 times more Fat, 437.5 times more Saturated Fat, 8.9 times more Omega 3, 88.2 times more Omega 6, 7.2 times more Carbohydrate and 5 times more Sugars than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain more Fructose than Cookies, gluten-free, lemon wafer.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Cookies, gluten-free, lemon wafer as well as Raw Orange juice provide inadequate amounts of Fiber and Protein in 14 ounces.