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

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Chilled Orange Juice	Recommended Dietary Allowance
Energy	68.6% 1988kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	35.2% 46g	130g per day for Men 19-50 years
Sugars	99% 72g	45.5% 33g	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	0% 0g	12.2% 8.85g	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	% 0g	% 8.26g	g per day for Men 19-50 years
Sucrose	% 72g	% 16g	g per day for Men 19-50 years
Fiber	20% 7.54g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	36% 20.2g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	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	64.5% 258μg	19% 75.4μg	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	0% 0mg	148% 133mg	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	49% 7.34mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72% 86.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	11.5% 115mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	18.5% 0.17mg	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	129% 10.3mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	3.97% 0.091mg	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	66.3% 464mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	125% 1869mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	9.36% 346g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 4 times more Vitamin B1, 5.5 times more Vitamin B2, 11.5 times more Vitamin B3, 3.4 times more Vitamin B9, 9.3 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 14 oz of Chilled Orange Juice from Concentrate contain more Vitamin C than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Chilled Orange Juice provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin C
• 14 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 2.6 times more Calcium, 5.3 times more Copper, 20 times more Iron, 2.1 times more Magnesium, 56 times more Manganese, 6.9 times more Phosphorus, 26 times more Selenium, 235.5 times more Sodium and 17.9 times more Zinc than Chilled Orange Juice.
• While 14 oz of Chilled Orange Juice from Concentrate contain 1.6 times more Potassium and 20 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• 14 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 10.2 times more Energy, 206.9 times more Fat, 357.1 times more Saturated Fat, 8.6 times more Omega 3, 70 times more Omega 6, 5.6 times more Carbohydrate, 2.2 times more Sugars, 6.3 times more Fiber and 7.5 times more Protein than Chilled Orange Juice.
• While 14 oz of Chilled Orange Juice from Concentrate contain more Fructose than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• 14 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein