Comparing Nutrients in 14 ounces Canned Orange Juice VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Canned Orange Juice	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	6.43% 187kcal	55.6% 1611kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	43.3% 42g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	29.3% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	36.2% 6.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	215% 280g	130g per day for Men 19-50 years
Sugars	48% 34.8g	116% 84g	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	36.6% 14g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	22.6% 0.29mg	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	117% 468μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	31.4% 0.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	133% 119mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	44.5% 0.4mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	NA	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	109% 766mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	36% 1218mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	172% 95μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	9.4% 348g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cookies, Marie biscuit per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Cookies, Marie biscuit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Cookies, Marie biscuit:

• 14 ounces of Canned Orange Juice have more Vitamin C than Cookies, Marie biscuit.
• While 14 oz of Cookies, Marie biscuit contain 13.9 times more Vitamin B1, 23.5 times more Vitamin B2, 19.2 times more Vitamin B3, 2.4 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin B12, 2.3 times more Vitamin E and 38 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, Marie biscuit have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cookies, Marie biscuit have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Cookies, Marie biscuit:

• 14 ounces of Canned Orange Juice have 9 times more Water than Cookies, Marie biscuit.
• While 14 oz of Cookies, Marie biscuit contain 4.6 times more Copper, 2.8 times more Magnesium, 11.4 times more Phosphorus, 1.7 times more Potassium, 239 times more Selenium, 92.5 times more Sodium and 15.3 times more Zinc than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Cookies, Marie biscuit lack sufficient amounts of Calcium and Iron in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, Marie biscuit contain 8.6 times more Energy, 70.5 times more Fat, 293.9 times more Saturated Fat, 16.9 times more Omega 3, 57.5 times more Omega 6, 6.4 times more Carbohydrate, 2.4 times more Sugars, 11.7 times more Fiber and 10.4 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