Comparing Nutrients in 14 ounces Fresh Orange juice VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Fresh Orange juice	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	6.16% 179kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	62% 20g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	37.6% 6.4g	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	196% 255g	130g per day for Men 19-50 years
Sugars	46% 33.3g	99% 72g	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	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	% 7.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 16.4g	% 72g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	20% 7.54g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	23.2% 0.3mg	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	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	49% 7.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	72% 86.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	98% 0.89mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	222% 5.1mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.47% 17.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 14 oz

Compare the macro and micronutrient content in 14 oz of Fresh Orange juice versus 14 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 14 ounces of Fresh Orange juice have more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 14 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 2 times more Vitamin B1, 7.1 times more Vitamin B2, 8.1 times more Vitamin B3, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9, 46.3 times more Vitamin E and 218 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fresh Orange juice vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 14 ounces of Fresh Orange juice have 1.8 times more Potassium and 20.2 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 14 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 2.6 times more Calcium, 5.1 times more Copper, 13 times more Iron, 2.1 times more Magnesium, 91.9 times more Manganese, 6.9 times more Phosphorus, 26 times more Selenium, 471 times more Sodium and 25 times more Zinc than Raw Orange juice.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fresh Orange juice have more Fructose than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 14 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 11.1 times more Energy, 124.2 times more Fat, 208.3 times more Saturated Fat, 5.5 times more Omega 3, 55.6 times more Omega 6, 6.2 times more Carbohydrate, 2.2 times more Sugars, 9.5 times more Fiber and 7.3 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