Comparing Nutrients in 14 ounces Canned Orange Juice VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Canned Orange Juice	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	6.43% 187kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	106% 102g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	213% 68.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	204% 265g	130g per day for Men 19-50 years
Sugars	48% 34.8g	204% 148g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	23% 8.73g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	19.5% 0.25mg	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	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	133% 119mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	85.6% 0.77mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	80% 1.84mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cookies, graham crackers, chocolate-coated per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Canned Orange Juice have 301 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 6.9 times more Vitamin B1, 7.1 times more Vitamin B2, 8.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12, 5 times more Vitamin E and 64 times more Vitamin K than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• 14 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Canned Orange Juice have 43.9 times more Water than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 4.6 times more Calcium, 8.8 times more Copper, 20 times more Iron, 1.6 times more Magnesium, 22.1 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Potassium, 111 times more Selenium and 66.3 times more Sodium than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Selenium
• Both Unsweetened Canned Orange Juice as well as Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, graham crackers, chocolate-coated contain 10.6 times more Energy, 172 times more Fat, 955.6 times more Saturated Fat, 7.6 times more Omega 3, 166.9 times more Omega 6, 6.1 times more Carbohydrate, 4.3 times more Sugars, 7.3 times more Fiber and 5.9 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