Comparing Nutrients in 1 kilogram Cookies, brownies, dry mix, sugar free VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, dry mix, sugar free	3%	25%	72%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cookies, brownies, dry mix, sugar free	Canned Orange Juice	Recommended Dietary Allowance
Energy	147% 4260kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	63% 20g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	197% 3.15g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	250% 42.5g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	618% 804g	84.7% 110g	130g per day for Men 19-50 years
Sugars	NA	121% 87.6g	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	NA	33.5% 24.3g	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	NA	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	111% 42g	7.9% 3g	38g per day for Men 19-50 years
Protein	51.8% 29g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, sugar free	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	24% 0.31mg	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	120% 480μg	60% 240μg	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	334% 301mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, dry mix, sugar free	Canned Orange Juice	Recommended Dietary Allowance
Calcium	12% 120mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	190% 15mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	9.13% 0.21mg	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	81.4% 570mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	99% 3350mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	55.3% 830mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.95% 35g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, brownies, dry mix, sugar free VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, brownies, dry mix, sugar free versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, brownies, dry mix, sugar free vs Canned Orange Juice:

• 1 kilogram of Cookies, brownies, dry mix, sugar free has 3.6 times more Vitamin B1, 5.2 times more Vitamin B2, 6.2 times more Vitamin B3 and 2 times more Vitamin B9 than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin C than Cookies, brownies, dry mix, sugar free.
• 1 kilogram of Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Cookies, brownies, dry mix, sugar free as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cookies, brownies, dry mix, sugar free vs Canned Orange Juice:

• 1 kilogram of Cookies, brownies, dry mix, sugar free has 15.2 times more Iron, 9.6 times more Manganese, 3.4 times more Phosphorus, 1.8 times more Potassium, 20 times more Selenium and 20.8 times more Sodium than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2.5 times more Magnesium and 25.1 times more Water than Cookies, brownies, dry mix, sugar free.
• Both Cookies, brownies, dry mix, sugar free and Canned Orange Juice contain similar levels of Copper per one kilogram.
• 1 kilogram of Cookies, brownies, dry mix, sugar free lack sufficient amounts of Magnesium
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Selenium
• Both Cookies, brownies, dry mix, sugar free as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, brownies, dry mix, sugar free has 9.1 times more Energy, 83.3 times more Fat, 112.1 times more Saturated Fat, 45 times more Omega 3, 157.4 times more Omega 6, 7.3 times more Carbohydrate, 14 times more Fiber and 4.3 times more Protein than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein