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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 14 ounces of Canned Orange Juice have 64 times more Water than Cookies, gluten-free, chocolate wafer.
• While 14 oz of Cookies, gluten-free, chocolate wafer contain 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 Unsweetened Canned Orange Juice.
• 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 Canned Orange Juice have more Fructose than Cookies, gluten-free, chocolate wafer.
• While 14 oz of Cookies, gluten-free, chocolate wafer contain 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 Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein