Comparing Nutrients in 1 kilogram Cookies, chocolate sandwich, with extra creme filling VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cookies, chocolate sandwich, with extra creme filling	Canned Orange Juice	Recommended Dietary Allowance
Energy	171% 4970kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	253% 245g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	170% 54.5g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	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	525% 682g	84.7% 110g	130g per day for Men 19-50 years
Sugars	634% 460g	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	4.97% 3.6g	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	% 11g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 445g	% 40.6g	g per day for Men 19-50 years
Fiber	71% 27g	7.9% 3g	38g per day for Men 19-50 years
Protein	77.3% 43.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with extra creme filling	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	96% 1.15mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	115% 460μg	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	126% 19mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.7% 62μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with extra creme filling	Canned Orange Juice	Recommended Dietary Allowance
Calcium	16% 160mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	374% 3.37mg	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	975% 78mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	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	99% 690mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	234% 3510mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate sandwich, with extra creme filling VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, chocolate sandwich, with extra creme filling 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, chocolate sandwich, with extra creme filling vs Canned Orange Juice:

• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling has 2.9 times more Vitamin B1, 5.7 times more Vitamin B2, 9.6 times more Vitamin B3, 1.9 times more Vitamin B9, 9.5 times more Vitamin E and 62 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.3 times more Vitamin B5, more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with extra creme filling.
• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Cookies, chocolate sandwich, with extra creme filling as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, chocolate sandwich, with extra creme filling vs Canned Orange Juice:

• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling has 15.3 times more Copper, 78 times more Iron, 3.6 times more Magnesium, 23.7 times more Manganese, 4.1 times more Phosphorus, 81 times more Selenium, 87.8 times more Sodium and 19.5 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.3 times more Potassium and 53.2 times more Water than Cookies, chocolate sandwich, with extra creme filling.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Cookies, chocolate sandwich, with extra creme filling as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, chocolate sandwich, with extra creme filling has 10.6 times more Energy, 163.5 times more Fat, 303 times more Saturated Fat, 7.6 times more Omega 3, 89.6 times more Omega 6, 6.2 times more Carbohydrate, 5.3 times more Sugars, 9 times more Fiber and 6.4 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 6.8 times more Fructose than Cookies, chocolate sandwich, with extra creme filling.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein