Comparing Nutrients in 1 kilogram Cookies, gluten-free, chocolate wafer VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Canned Orange Juice	Recommended Dietary Allowance
Energy	187% 5410kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	478% 153g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	77.5% 1.24g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	126% 21.3g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	483% 628g	84.7% 110g	130g per day for Men 19-50 years
Sugars	565% 410g	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	0% 0g	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	% 0g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 371g	% 40.6g	g per day for Men 19-50 years
Fiber	42% 16g	7.9% 3g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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, gluten-free, chocolate wafer	Canned Orange Juice	Recommended Dietary Allowance
Calcium	109% 1090mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	459% 36.7mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	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	206% 1440mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	81.3% 1220mg	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	0.37% 13.7g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, gluten-free, chocolate wafer 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, gluten-free, chocolate wafer vs Canned Orange Juice:

• 1 kilogram of Cookies, gluten-free, chocolate wafer has 2.4 times more Vitamin B5 than Canned Orange Juice.

Comparing minerals per 1 kilogram for Cookies, gluten-free, chocolate wafer vs Canned Orange Juice:

• 1 kilogram of Cookies, gluten-free, chocolate wafer has 10.9 times more Calcium, 11.8 times more Copper, 36.7 times more Iron, 4.1 times more Magnesium, 19.6 times more Manganese, 8.5 times more Phosphorus, 1.8 times more Potassium, 30.5 times more Sodium and 19.5 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 64 times more Water than Cookies, gluten-free, chocolate wafer.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, gluten-free, chocolate wafer has 11.5 times more Energy, 202.8 times more Fat, 849.9 times more Saturated Fat, 17.7 times more Omega 3, 79 times more Omega 6, 5.7 times more Carbohydrate, 4.7 times more Sugars, 5.3 times more Fiber and 6 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains more Fructose than Cookies, gluten-free, chocolate wafer.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein