Comparing Nutrients in 1 kilogram Cookies, vanilla sandwich with creme filling VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Cookies, vanilla sandwich with creme filling	4%	37%	59%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cookies, vanilla sandwich with creme filling	Fresh Orange juice	Recommended Dietary Allowance
Energy	167% 4830kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	206% 200g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	93% 29.8g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	325% 5.2g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	412% 70g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	555% 721g	80% 104g	130g per day for Men 19-50 years
Sugars	542% 393g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 41.4g	g per day for Men 19-50 years
Fiber	39.5% 15g	5.26% 2g	38g per day for Men 19-50 years
Protein	80.4% 45g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cookies, vanilla sandwich with creme filling	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.8% 3.94mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	30.8% 0.4mg	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	125% 500μg	75% 300μg	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	556% 500mg	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	107% 16mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, vanilla sandwich with creme filling	Fresh Orange juice	Recommended Dietary Allowance
Calcium	27% 270mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	49% 0.44mg	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	276% 22mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	6.1% 0.14mg	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	107% 750mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	26.8% 910mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	259% 3880mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.59% 22g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, vanilla sandwich with creme filling VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, vanilla sandwich with creme filling versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, vanilla sandwich with creme filling vs Fresh Orange juice:

• 1 kilogram of Cookies, vanilla sandwich with creme filling has 2.9 times more Vitamin B1, 8.1 times more Vitamin B2, 6.7 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B9, 40 times more Vitamin E and 50 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 2.2 times more Vitamin B6 and more Vitamin C than Cookies, vanilla sandwich with creme filling.
• 1 kilogram of Cookies, vanilla sandwich with creme filling have insufficient amounts of Vitamin B6 and Vitamin C
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Cookies, vanilla sandwich with creme filling as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, vanilla sandwich with creme filling vs Fresh Orange juice:

• 1 kilogram of Cookies, vanilla sandwich with creme filling has 2.5 times more Calcium, 2.6 times more Copper, 11.1 times more Iron, 1.3 times more Magnesium, 20.9 times more Manganese, 4.4 times more Phosphorus, 30 times more Selenium, 388 times more Sodium and 8 times more Zinc than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 2.2 times more Potassium and 40.1 times more Water than Cookies, vanilla sandwich with creme filling.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, vanilla sandwich with creme filling has 10.7 times more Energy, 100 times more Fat, 124.1 times more Saturated Fat, 47.3 times more Omega 3, 241.8 times more Omega 6, 6.9 times more Carbohydrate, 4.7 times more Sugars, 7.5 times more Fiber and 6.4 times more Protein than Fresh Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein