Comparing Nutrients in 14 ounces Fresh Orange juice VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Fresh Orange juice	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	6.16% 179kcal	77% 2231kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	144% 140g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	238% 76.2g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	162% 210g	130g per day for Men 19-50 years
Sugars	46% 33.3g	169% 123g	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	11.6% 8.4g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 16.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	36.6% 14g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	38.4% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	31% 0.4mg	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	29.8% 119μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	220% 198mg	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	1.06% 0.16mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	258% 2.32mg	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	9.92% 0.79mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	118% 2.7mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	98% 1472mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.19% 7.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cookie, with peanut butter filling, chocolate-coated per 14 oz

Compare the macro and micronutrient content in 14 oz of Fresh Orange juice versus 14 oz of Cookie, with peanut butter filling, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Cookie, with peanut butter filling, chocolate-coated:

• 14 ounces of Fresh Orange juice have more Vitamin C than Cookie, with peanut butter filling, chocolate-coated.
• While 14 oz of Cookie, with peanut butter filling, chocolate-coated contain 1.6 times more Vitamin B1, 3 times more Vitamin B2, 11.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.6 times more Vitamin B6, 2.1 times more Vitamin B9, 108 times more Vitamin E and 47 times more Vitamin K than Raw Orange juice.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fresh Orange juice vs Cookie, with peanut butter filling, chocolate-coated:

• 14 ounces of Fresh Orange juice have 49.1 times more Water than Cookie, with peanut butter filling, chocolate-coated.
• While 14 oz of Cookie, with peanut butter filling, chocolate-coated contain 3.2 times more Calcium, 13.3 times more Copper, 10.5 times more Iron, 1.5 times more Magnesium, 48.7 times more Manganese, 2.2 times more Phosphorus, 73 times more Selenium and 371 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Cookie, with peanut butter filling, chocolate-coated contain similar levels of Potassium per 14 ounces.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Selenium
• Both Raw Orange juice as well as Cookie, with peanut butter filling, chocolate-coated lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookie, with peanut butter filling, chocolate-coated contain 12.5 times more Energy, 176.5 times more Fat, 800 times more Saturated Fat, 22 times more Omega 3, 208.9 times more Omega 6, 5.1 times more Carbohydrate, 3.7 times more Sugars, 17.5 times more Fiber and 11.6 times more Protein than Raw Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein