Comparing Nutrients in 14 ounces Fresh Orange juice VS Cookies, Marie biscuit

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cookies, Marie biscuit	7%	23%	70%

Macro Nutrients

	Fresh Orange juice	Cookies, Marie biscuit	Recommended Dietary Allowance
Energy	6.16% 179kcal	55.6% 1611kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	43.3% 42g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	29.3% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	31.8% 41.3g	215% 280g	130g per day for Men 19-50 years
Sugars	46% 33.3g	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	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	50% 28g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cookies, Marie biscuit	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	29.8% 119μg	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	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	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

	Fresh Orange juice	Cookies, Marie biscuit	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	44.5% 0.4mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	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	23.3% 794mg	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	0.26% 3.97mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	9.47% 350g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cookies, Marie biscuit per 14 oz

Compare the macro and micronutrient content in 14 oz of Fresh 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 Fresh Orange juice vs Cookies, Marie biscuit:

• 14 ounces of Fresh Orange juice have more Vitamin C than Cookies, Marie biscuit.
• While 14 oz of Cookies, Marie biscuit contain 6 times more Vitamin B1, 16.4 times more Vitamin B2, 9.7 times more Vitamin B3, 1.9 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12, 11.3 times more Vitamin E and 38 times more Vitamin K than Raw Orange juice.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 14 ounces of Cookies, Marie biscuit have insufficient amounts of Vitamin C
• Both Raw 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 Fresh Orange juice vs Cookies, Marie biscuit:

• 14 ounces of Fresh Orange juice have more Iron and 9 times more Water than Cookies, Marie biscuit.
• While 14 oz of Cookies, Marie biscuit contain 2.3 times more Copper, 2.5 times more Magnesium, 11.4 times more Phosphorus, 1.5 times more Potassium, 239 times more Selenium, 370 times more Sodium and 12.2 times more Zinc than Raw Orange juice.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cookies, Marie biscuit lack sufficient amounts of Iron
• Both Raw Orange juice as well as Cookies, Marie biscuit lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, Marie biscuit contain 9 times more Energy, 52.9 times more Fat, 220.5 times more Saturated Fat, 10.7 times more Omega 3, 53.5 times more Omega 6, 6.8 times more Carbohydrate, 2.5 times more Sugars, 17.5 times more Fiber and 10.1 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