Comparing Nutrients in 14 ounces Chilled Orange Juice VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Chilled Orange Juice	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	6.7% 194kcal	70.5% 2044kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	59.7% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	227% 295g	130g per day for Men 19-50 years
Sugars	45.5% 33g	232% 168g	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	12.2% 8.85g	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	% 8.26g	% 0g	g per day for Men 19-50 years
Sucrose	% 16g	% 168g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	0% 0g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	0% 0mg	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	19% 75.4μg	0% 0μg	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	148% 133mg	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	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	0% 0mg	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	6.45% 0.52mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	3.28% 0.075mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	9.36% 346g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Cookies, gluten-free, lemon wafer per 14 oz

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

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

• 14 ounces of Chilled Orange Juice have more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 1.9 times more Vitamin B2 and 15.6 times more Vitamin E than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Cookies, gluten-free, lemon wafer provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Chilled Orange Juice have insufficient amounts of Vitamin E
• 14 ounces of Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• Both Chilled Orange Juice from Concentrate as well as Cookies, gluten-free, lemon wafer have insufficient amounts of Vitamin B3 in 14 ounces.

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

• 14 ounces of Chilled Orange Juice have more Copper, 3.7 times more Magnesium, 4.9 times more Potassium and 77.9 times more Water than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 1.4 times more Iron, 2.3 times more Phosphorus and 55.5 times more Sodium than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice lack sufficient amounts of Iron
• 14 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Copper, Magnesium and Potassium
• Both Chilled Orange Juice from Concentrate as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium, Manganese, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chilled Orange Juice have more Fructose than Cookies, gluten-free, lemon wafer.
• While 14 oz of Cookies, gluten-free, lemon wafer contain 10.5 times more Energy, 201.5 times more Fat, 750.1 times more Saturated Fat, 14 times more Omega 3, 111.2 times more Omega 6, 6.4 times more Carbohydrate and 5.1 times more Sugars than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Chilled Orange Juice from Concentrate as well as Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein in 14 ounces.